Gold(Ages 13-18)

Physical Development



Swimmers become more experienced and accustomed to complex and detail oriented training sets. They will see an increase in understanding of race training and how it applies to preparation for meets. All training will continue with an emphasis on improvement in the areas of technique, fundamentals, race IQ and a passion for competition. In this group, the fun aspect of swimming gradually shifts away from games and more focused on the joys of improving. The goal of this group is for swimmers to train 100’s of strokes, 200 Free and 200 IM. Coaches will begin to expand on goal setting and seasonal planning for swimmers.

Swimmers in this group will be given monthly test sets to determine progress in aerobic, speed and strength conditioning of all four strokes in preparation for competitions. 

Dryland

Swimmers begin to expand on a wider variety of strength, flexibility and reaction timing exercises and will be introduced to circuit style training/plyometric exercises. 

Character Development

The goal is to continue progress in the Sportsmanship-Championship mindset, where swimmers will be taught to be knowledgeable about qualifying times for the highest level of competition as well as finals.

Work ethic and self- discipline:

• Swimmers will be taught to avoid being affected by negative behavior of teammates
• Takes ownership of attendance, performance(in practice and meets) and habits that affect that performance
• Taught the traits of being a positive leader and the endeavors to become one 

Silver(Ages 10-13)

Physical Development

Swimmers will be trained in aerobic conditioning in the individual medley so as to develop strength, endurance and skill in all four competitive strokes. Swimmers will expand on the science of training competitive swimming through the gradual increase of aerobic conditioning and more complex sets using the pace clock. The goal of this group is for swimmers to train 50’s of the four competitive strokes and 100 Individual Medley. Coaches will incorporate race sprints, relays and challenges to encourage swimmer enjoyment of competition and meets.

Swimmers will be introduced to test sets designed to track their progress in aerobic endurance and skill in all four strokes. 

Dryland

Stretching/Flexibility routine with introduction to strength exercises. Swimmers will continue to participate in exercises/games that involve throwing, hopping, jumping, running, skipping and crawling.

Character Development

In addition to all characteristics learned from Bronze group, swimmers will be introduced to the following: 

• A higher level of sportsmanship-championship behavior(i.e respects other competitors and gets along with friends/teammates regardless of ability level)
• Learning the qualifying standards of highest level of appropriate competitions
• Talks to coach immediately before and after races

The swimmer will also be taught the value of work ethic and discipline by:

• Leaving on time during sets
• Leave five seconds behind the swimmer in front of them
• Start and finish at the wall
• Swims all sets in the prescribed manner (i.e. doesn’t pull on kicking sets, performs all turns legally, etc.)
• Swimmer challenges themselves to the utmost of their ability each day

Advancement Criteria to Gold Group

• Complete the test set with proper technique in all four competitive strokes and...
• Be on time each practice
• Maintain a positive ‘Can Do’ attitude

Bronze(ages 8-10)

Physical Development    

A developmental group with a focus of introducing swimmers, primarily ages 8-10, to fundamentals and technical instruction in a fun, positive environment. Swimmers will be taught basic skills such as: push offs, streamlines, breakouts, kicking (on the surface and underwater), and sculling. The main focus of the group will be for swimmers to learn proper technique in all four competitive strokes, turns and dives. Coaches will incorporate relays and games into practices to accustom swimmers to joys of racing and competition. 

Dryland

Swimmers will develop motor skills through stretching and games that involve running, crawling, Jumping, skipping, etc.

Character Development

As a developmental group, swimmers will be introduced to the following concepts: 

• They are part of a team and have respect for their teammates. 
• Listen to recommendations from their coach and try to make the appropriate changes. 
• Understands team rules and consequences for breaking them

The swimmer will also be taught the value of work ethic and discipline by:

• Putting away all equipment they used 
• Being ready to start practice on time
• Giving coach their undivided attention
• Showing respect for the facilities and equipment
• Doing the workout in its entirety i.e. swimming all the way to the wall, not walking on the bottom, etc.

Advancement Criteria to Silver

Swimmers must be able to exhibit the following:

• Proper and legal technique in Freestyle, Backstroke, Breaststroke and Butterfly, turns and dives
• Maintain a positive ‘Can Do’ attitude

Stroke Development(ages 8 and younger)

Physical Development    

A developmental group with a focus of introducing swimmers  to fundamentals and technical instruction in a fun, positive environment. Swimmers will be taught basic skills such as: push offs, streamlines, breakouts, kicking (on the surface and underwater), and sculling. The main focus of the group will be for swimmers to learn proper technique in the competitive strokes of freestyle and backstroke with an introduction to breaststroke, butterfly and race starts. Once the swimmer is legal in freestyle and backstroke, the swimmer will be encouraged to enter and participate in team meets in those events/strokes. Coaches will incorporate relays and games into practices to accustom swimmers to joys of racing and competition. 

Dryland

Swimmers will develop motor skills through stretching and games that involve running, crawling, Jumping, skipping, etc.

Character Development

As a developmental group, swimmers will be introduced to the following concepts: 

• They are part of a team and have respect for their teammates. 
• Listen to recommendations from their coach and try to make the appropriate changes. 
• Understands team rules and consequences for breaking them

The swimmer will also be taught the value of work ethic and discipline by:

• Putting away all equipment they used 
• Being ready to start practice on time
• Giving coach their undivided attention
• Showing respect for the facilities and equipment
• Doing the workout in its entirety i.e. swimming all the way to the wall, not walking on the bottom, etc.

Advancement Criteria to Bronze

Swimmers must be able to exhibit the following:

• Proper and legal technique in Freestyle and Backstroke
• Maintain a positive ‘Can Do’ attitude

Masters

For adults ages 18 and beyond.

Whether you're new to swimming, looking to improve your skills/fitness or a career competitive swimmer looking to continue training and competing, our program can accommodate you.

Our practices can include coach instruction, board workouts to do at your own pace or incorporate dryland/strength training equipment into training to prepare for competition/elite level.

Our experienced coaching staff has worked with every level from the first timer to national qualifiers.

All masters swimmers will need to be registered with US Masters Swimming (USMS)