2 Days: Mon/Wed or Tues/Thurs 4-5pm

This training group is for our swimmers who are brand new to the sport. 

In order for swimmers to gain the most strength and stroke effectiveness, it is recommended that swimmers in this age group attend 2 practices per week to ensure consistent development and practice of skills.

Typical Age: 7-10 years old

Passed Red Cross’s Level 4 or demonstrates these skills: 

Endurance 
● Ability to swim for 1 hour with minimal rest 
● Practices total approximately 900-1,100 yards 

Stroke Skills 
● Proficient in Freestyle (Front Crawl), Backstroke, and Breaststroke 
● Demonstrates basic Butterfly technique 

Distance Ability 
● Freestyle & Backstroke: 100 yards 
● Breaststroke: 50 yards 
● Butterfly: 10–15 yards 

Starts & Turns 
● Performs open turns successfully 
● Can do sitting, kneeling, and standing dives from the wall

2 Days: Mon/Wed or Tues/Thurs 4:30-6pm

This practice group is intended for swimmers with little to no competitive swimming experience (0-2 years of experience). The emphasis of this group is to work on developing proper swimming techniques. Practices will be very drill oriented in the beginning as proper stroke technique is the foundation of what fast swimming is based on. Strength will be developed over the season, as well as flexibility, speed, and efficiency. Swimmers in this age group will also be introduced to swim practice terms which will be required in higher level practice groups.

Typical Age: 9-12 years old

Endurance 
● Ability to swim for 1.5 hours with minimal rest 
● Practices total approximately 1,500–2,000 yards 

Stroke Skills 
● Proficient in Freestyle, Backstroke, Breaststroke, and Butterfly Distance Ability 
● Freestyle & Backstroke: 150 yards 
● Breaststroke & Butterfly: 100 yards 

Starts & Turns 
● Performs front and back flip turns consistently 
● Can dive off the starting block

4 Days: Mon-Thurs 4:30-6pm

This practice group is intended for swimmers who have spent multiple years on a swim team and have shown the capability to swim consistently in practice. While this group will continue on stroke and technique refinement, this group will also work on developing endurance and stamina in preparation for the senior level practices. Swimmers will be expected to complete sets as directed.

The expectations for the swimmers in this group is that they will attend practices 4 days per week to continue to build endurance and get the most out of the program.

This practice group is also for those swimmers who are transitioning from the intermediate group. This group will focus on teaching proper technique and fundamentals, while slowly increasing the training volume to allow the swimmers to build endurance over the course of the season. These swimmers will also begin to learn the importance of leadership and setting good examples of being a good teammate to the younger swimmers.

Typical Age: 11-14 years old

Endurance 
● Ability to swim for 1.5 hours with minimal rest 
● Practices total approximately 2,000–2,500 yards 

Stroke Skills 
● Proficient in all four strokes with proper technique and kick Distance Ability 
● Freestyle & Backstroke: 200 yards 
● Breaststroke & Butterfly: 150 yards 
● Can swim 500 yards continuously 

Starts & Turns 
● Consistently performs front and back flip turns 
● Can execute relay takeoffs and competition starts from the block