Pacific Swimming
Excellence 200

2025-26 Swim Groups - Overview

PASA – Menlo Park has 3 Tracks for swimmers – Age Group, Senior, Fitness.  Which track is best for a swimmer is based upon their current ability level, their experience with the sport and their future goals within the sport.

·       Age Group Track (Mighty Minnows, AG Bronze, AG Silver, AG Gold) This track emphasizes the development of proper stroke technigue and age appropriate conditioning and training principles.  The goal of this track is to develop the skills needed to be able to be successful competing in swim meets.  Swimming all different events is emphasized as younger swimmers do not want to specialize and limit their future development. As swimmers move through the Age Group Track, there is more expectation put on attendance consistency, commitment to the hard work of staying committed to goals, and developing the life skills.  

·       Senior Track (Pre-Senior; Senior 2, Senior 1) This track is for those swimmers who have chosen swimming as their primary sport/activity and provides the needed environment to reach for their goals in the sport.  The Senior Track is the top level of the PASA program and emphasis is put on developing to be a PASA national swimmer who can contribute to PASA's success on the national stage.  The senior track has both practice and meet requirements. The requirement is set at the minimum level needed for the swimmer to continue to progress with their age group. Requiring Meet participation allows for swimmers to learn how to track their progress, set goals, and evaluate their swimming.

·       Fitness Track (Group – Varsity) allows swimmers to get exercise without the pressure of practice requirements or the stress of attending meets. Swimmers on this track can set the practice schedule that is best with their relationship with the sport. 

Regardless of which Track you swimmer joins, all our groups focus on the fundamentals of great technique and the development of life-skills. In addition, swimmers are never locked into a track.  Swimmers are able to transition between track as their interest, focus and abilities change. 

Coaches will determine the group in which a swimmer participates. Swimmers may always elect to, instead, swim down a group or move into the Fitness Track. 

Swimmers, who are determined to be ready to move up groups, move during seasonal transitions (September, January, May). 

When looking at placing a swimmer in a group or moving a swimmer to a different group, coaches look at the following criteria (in alphabetic order)

  1. Ability
  2. Age
  3. Attitude
  4. Coach-ability (listening, willingness to implement stroke corrections, commitment to feedback)
  5. Commitment Level (Attendance, Meet participation, commitment to the sport)
  6. Maturity – Emotional & Social
  7. Progress
  8. Swimmer driven interest to move up for the challenge and to continue progress. 
  9. TEAM – understanding the expectations of being part of a team.
  10. Test Set

The swimmer's current coach, with the agreement of the next group's coach, will make the final decision regarding move-ups.​.

2025-26 Swim Groups - Descriptions

Mighty Minnows: Complete the development of the competitive needs in the 4 competitive strokes. 

  • Targeted Age Group -
    • 7-9 year olds beginner swimmers.
  • Overview/Goals -
    • Focus on developing a strong base in swimming fundamentals
    • Complete the development of legal strokes for all four competitive strokes
    • Develop Open and Flip Turns as well as racing starts from the deck
    • Strong emphasis on kick development.
    • Learn & experience competitive swimming.
    • Learn about basic practice procedures – circle swimming, pace clock, intervals, responding to coaches’ instructions and working in a group
  • Requirements –
    • Attend 2 practices/week (60%)
    • Participate in PASA Candy Meet (2-3 per trimester)
    • Able to swim 200 Free unassisted with rhythmic breathing, 100 Kick, 50 of Backsroke and 25s of Breaststroke and Butterfly;
    • understand circle swimming; able to work in a group environment.
  • Practice Schedule - HERE
  • Fee Structure - HERE

Age Group Bronze: Introduction to Competitive Swimming

  • Targeted Age Group -
    • 9-11 year olds Intermediate swimmers.
  • Overview/Goals -
    • Continue emphasis on a strong base in swimming fundamentals.
    • Develop all the competitive turns, as well as racing starts from the blocks
    • Introduced to training principles – Swim sets, paces for sets, stroke drills, having challenge sets
    • Introduced to proper racing habits – breakouts, finishes, race strategies, etc.
    • Develop Sportsmanship, resilience, work ethic, etc
  • Requirements –
    • Attend 3 practices/week (60%)
    • Participate in Local USA Swimming (3 per trimester)
    • Legal in all 4 strokes, working knowledge of open & flip turns, can do a racing start from the deck
    • Basic knowledge of reading a pace clock.
    • Able to swim 8x50 Free on 1:00, 2x100 IM on 2:30, legal kick in all 4 strokes.
  • Practice Schedule - HERE
  • Fee Structure - HERE

Age Group Silver: Competitive Swimming

  • Targeted Age Group -
    • 9-11 year olds Advanced swimmers.
  • Overview/Goals -
    • Continued more advanced emphasis on Swimming Fundamentals, Strong Racing Habits, Training Principles
    • Introduction to Swim Goal Setting
  • Requirements –
    • Attend 3 practices/week (60%)
    • Participate in Local USA Swimming (3 per trimester)
    • Legal in all 4 strokes, working knowledge of open & flip turns, can do a racing start from the deck
    • Basic knowledge of reading a pace clock.
    • Able to swim 4x100 Free on 1:50, 4x100 IM on 2:00, 4x50 Kick on 1:10
  • Practice Schedule - HERE
  • Fee Structure - HERE

Age Group Gold: Advanced Age Group Program

  • Targeted Age Group -
    • 11-13 year olds Advanced Age Group swimmers.
  • Overview/Goals -
    • Continue development of swim skills through the integration of swim drill into swim sets.  
    • Introduce swimmers to more advanced training principles – Different energy systems, athletic movements through Dryland training, etc
    • Learn to balance swimming with school, other activities and social.
    • Work on goal setting as a group and an individual
    • Develop Team Culture through local bonding outings
    • Introduce swimmers to travel meets and qualifying championship meets
    • Working on developing Life Skills through the sport of swimming.
  • Requirements –
    • Attend 3 practices/week (60%)
    • Participate in Local USA Swimming (3 per trimester) & Qualified Meets
    • Demonstrate good training habits and racing strategies.
    • Looking to challenge themselves and advanced their swimming
    • 6x100 Free @ 1:40; 6x100 IM @ 2:00; 6x50 Kick @ 1:05
  • Practice Schedule - HERE
  • Fee Structure - HERE

Varsity: Swimmers who may not want the full rigor of a competitive swim team or are developing the skills for competitive readiness

  • Targeted Age Group – 
    • 11+ year-old swimmers who enjoy swimming for fitness. 
  • Overview/goals
    • Considered a part of our Age Group Program.
    • PASA’s focus for this group will be stroke instruction, movement and skill understanding, endurance development, and most of all fun!
    • Focus on fitness though swimming.
    • Focus on continued develop of a strong base in swimming fundamentals
    • No meet requirements
    • Driven Varsity swimmers may move into the Competitive Track (Age Group Gold or Pre-Seniors).
    • Life skills Goals – Positive mindset, work ethic, positive leaders/role-models; team player
  •  Requirement -
    • Working knowledge of all 4 stroke
    •  Attend 2 practices/week (60%)
    • 4x100 Free @ 2:00; 2x100 IM @ 2:30; 4x50 Kick @ 1:10
  • Practice Schedule - HERE
  • Fee Structure - HERE

Pre-Senior: Senior Level Development

  • Target Age Group –
    • 13-15 year old Advanced swimmers 
  • Overview/Goals -
    • Continue development of swim skills through the integration of swim drill into swim sets.  
    • Swimmers are proficient in all the competitive strokes, have competitive experience and have a working knowledge of conditioning/training techniques. 
    • Training continues to develop speed and aerobic capacity while introducing a higher level of training.
    • Develop Team Culture through Team social activities that include travel opportunities
    • Swimmers interested in striving to qualify for travel meets and championship meets (AGC, FW, Sectionals, etc)
    • Learn to balance swimming with school, other activities and social.
    • Strong development is developing a positive team culture and learning about the value of team and teammates. 
    • Working on developing Life Skills through the sport of swimming.
  • Requirements –
    • Attend 4 practices/week (60%)
    • Goal to attend all targeted swim meets of the group, including qualifying and travel meets
    • Swimmer expresses interest in joining this group
    • Interested in taking steps toward swimming as their primary sport
    • Looking to challenge themselves and advanced their swimming
    • 8x100 Free @ 1:30; 8x100 IM @ 1:50; 8x50 Kick @ 1:00
  • Practice Schedule - HERE
  • Fee Structure - HERE

Senior 2: Senior Level

  • Target Age Group –
    • 14-18 year old year-round committed swimmers 
  • Overview/Goals -
    • Swimmers committed to year round swimming to advanced themselves and their teammates.
    • Training levels step up to prepare for Travel & Championship meets (FWs, Sectionals, National Meets, Travel meets).
    • Swimmers in this group will be exposed to an increased role in goal setting, race strategies, leadership and seasonal planning.
    • Develop Team Culture through Team social activities that include travel opportunities
    • Develop Team Leaders who invest in developing a positive team culture and give back to their younger teammates.
  • Requirements –
    • Attend 5 practices/week (70%)
    • Goal to attend all targeted swim meets of the group, including qualifying and travel meets
    • Swimmer expresses interest in joining this group
    • Interested in taking steps toward swimming as their primary sport
    • Looking to challenge themselves and advanced their swimming
    • 10x100 Free @ 1:20; 10x100 IM @ 1:40; 10x50 Kick @ :55
  • Practice Schedule - HERE
  • Fee Structure - HERE

Senior 1: Highest Level of the Program

  • Targeted Age Group –
    • 15 – 18 year old swimmers who have Sectional and above qualifying times. 
  • Overview/Goals
    • Most demanding and highest level of our program with the goals of competition at the highest levels (Far Westerns, Sectionals, National Meets). 
    • Swimmers are working toward refining technique details and building mental and physical endurance to swim in college.
    • Leadership skills are strengthened (responsibility, set proper examples, look at the big picture, team culture, etc).
    • Swimmers are encouraged to consider swimming in college at any level. The coaches will help swimmers in the college recruiting process. 
  • Requirements
    • 6+ practices/week (80%)
    • Minimum of Sectional qualifying time
    • Actively take part in giving back to the team through working with younger teammates.
    • 10x100 Free @ 1:15; 10x100 IM @ 1:30; 10x50 Kick @ 50
  • Practice Schedule - HERE
  • Fee Structure - HERE

Seasonal High School Program : High School multi-sport athletes.

  • Targeted Age Group –
    • High School Multi-Sport Athletes
  •  Overview/goals
    • Offered in ONLY two session, each for 3 months - Fall/Winter (November - January) and Spring/Summer (May - July)
    • For High Schoolers taking part in HS Sport who want to jump start their conditioning for the Spring High School Swim Season, or continuing their swimming in the summer season at the conclusion of the HS school year. 
    •  Focus on continued development of a strong base in swimming fundamentals.
    • Based upon ability swimmers in this program train with either Varsity or Senior 2
    • No meet requirements
    • Driven Seasonal High School swimmers may move into Pre-Senior/Senior 2.
  • Requirement -
    • Attend 2 practices/week (40%)
    • 8x100 Free @ 1:30; 6x100 IM @ 1:50; 8x50 Kick @ 1:00
  • Practice Schedule - HERE
  • Fee Structure - HERE