Practice Groups & Practice Schedule
Novice Developmental Group:
Pond Pups (Novice/Advanced)
Description:
- This is the entry-level group where swimmers learn the fundamentals of competitive swimming.
- Swimmers must be able to swim one length of the pool (25 yards) without stopping, performing either freestyle and/or backstroke.
- Swimmers are encouraged to attend at least 2 workouts per week.
Age:
- Minimum age of 6 (swimmers will typically range from 6-10 years old)
Focus:
- Development of the four competitive strokes (freestyle, backstroke, breaststroke, and butterfly) along with starts and turns in a fun environment.
Requirements to move up to the next group:
- Must be turning 8 years old during the season, moving up
- Swim 3 strokes legally and be close on the 4th
- Be able to dive into the water (headfirst)
- Be able to perform a flip turn correctly
- Recommendation of the Coach
Move-up Set:
- 200 IM (50 Butterfly, 50 Backstroke, 50 Breaststroke, and 50 Freestyle) with 3 out of the 4 strokes performed legally
- Demonstrate knowledge of the correct turns/finishes for each stroke, and minimal stopping.
Introductory Developmental Group:
Lake Sharks (Blue/Green)
Blue -- Pond Pups who are just moving to Lake Shark Group
Green -- More advanced group of athletes, almost ready to move up
Description:
- In this group, athletes will build on the skills learned in the Pond Pup Group.
- Swimmers must be able to swim a 200 IM (50 Butterfly, 50 Backstroke, 50 Breaststroke, and 50 Freestyle) with 3 out of the 4 strokes performed legally.
- Swimmers are encouraged to attend 2-3 practices per week.
- In this group, athletes are encouraged to try competing at swim meets.
Age:
- Minimum age of 8 (swimmers will typically range from 8-12 years old, exceptions at the discretion of the coach)
Focus:
- Advancing development of the four competitive strokes using correct technique in a fun environment. Continue building knowledge of how to compete legally in strokes/races. Prepare for an introduction to racing.
Requirements to move up to the next group:
- Must be 10 years old, 9 with a recommendation from the coach
- Swim ALL strokes and turns legally, performing a racing start headfirst
- Be able to use the pace clock for basic intervals - understanding of ‘Top’ & ‘Bottom.’
- Be ready socially, emotionally, and physically
- Recommendation of the Coach
Move-up Set:
- 8 x 100 Freestyle @ 2:15 or 5 x 100 IM @ 2:30
Developmental Group:
River Sharks (1/2)
Practice times are stacked, allowing for 2 groups to overlap: either Pond Pups/Lake Sharks or Quarry Sharks & Apex Predators, depending on what best fits the athlete’s schedule. Both Groups will do the same practice on any given day.
Description:
- In this group, athletes will shift their focus from purely development to also building endurance and speed in the water.
- Practice structure includes technique work and starts to incorporate more set work.
- Athletes in this group are encouraged to compete in swim meets.
- Swimmers are encouraged to attend 3 practices a week.
Age:
- Minimum age of 9 (swimmers will typically range from 9 to 14 years old)
Focus:
- Building endurance, efficiency, and speed in the water, while retaining a heavy technique focus.
Requirements to move up to the next group:
- Must be 10 years old
- Have competed in a minimum of one swim meet each season
- Be able to use the pace clock for standard intervals
- Be ready socially, emotionally, and physically
- Recommendation of the Coach
Move-up Set:
- 8 x 100 Freestyle @ 1:55 or 5 x 100 IM @ 2:15
Advanced Developmental Group:
Quarry Sharks
Description:
- Swimmers will continue to work on technique while building their aerobic endurance.
- In this group, the focus shifts to being a race-ready athlete.
- Athletes will build speed, endurance, and efficiency in the water.
- Swimmers are encouraged to attend 3-4 workouts per week.
Age:
- Minimum age of 10 (swimmers will typically range from 10 to 14 years old)
Focus:
- Maintaining proper technique while building aerobic endurance, speed, and efficiency in the water.
Requirements to move up to the next group:
- Must be 10 years old
- Have competed in a minimum of two swim meets each season
- Be able to use the pace clock for standard intervals
- Be ready socially, emotionally, and physically
- Recommendation of the Coach
Move-up Set:
- 10 x 100 Freestyle @ 1:40 or 8 x 100 IM @ 1:55
Advanced Group:
Apex Predators
Description:
- In this group, swimmers will begin transitioning from Age Group Swimming to Senior Level Swimming. Swimmers will continue to work on technique while building their aerobic endurance, speed, and water efficiency.
- Swimmers in this group have completed the Quarry Shark Move-up Test set but have not yet met the age requirement to move to the senior level practice groups.
- There is a meet requirement for the group: Apex Predators athletes must attend a minimum of 2-3 meets for the current season they are registered.
- If they are registered during a Championship Meet Season (Winter/Summer), they must attend the Championship meets for which they are qualified (MAC, MRC, State).
- Swimmers are encouraged to attend 3-4 workouts per week. This group comprises Age Group-level athletes who are at the top of their age groups in terms of developmental progress in the water.
Age:
- Minimum age of 10 (swimmers will typically range from 12 to 14 years old)
Focus:
- Competing at a high level for their respective age groups.
Requirements to move up to the next group:
- Must be 13 years old to move to senior-level practice groups at a minimum
- Be able to use the pace clock for all intervals
- Be ready socially, emotionally, and physically
- Recommendation of the Coach
Performance Group:
Seniors
Description:
- In this group, swimmers will have typically participated in at least one season for their high school program. These athletes will continue to work on technique, improve endurance, develop top-end speed, and improve efficiency in the water.
- Senior athletes must attend a minimum of 2 meets for the current season in which they are registered.
- If they are registered during a Championship Meet Season (Winter/Summer), they must attend the Championship meets for which they are qualified (MAC, MRC, State).
- Swimmers are encouraged to attend 3 or more workouts per week.
Age:
- Minimum age of 13
Focus:
- Technique, Endurance, and Race Strategy Development
Requirements to move up to the next group:
- Must be a leader of the group and improve in meets.
- Be ready socially, emotionally, and physically.
- Recommendation of the Coach
Move-up Set:
- 10 x 100 Freestyle @ 1:25
Elite Developmental Group:
Senior Elite
Description:
- In this group, swimmers will have extensive training and racing experience. They can handle rigorous practices with an advanced skill set.
- Senior Elite athletes must attend a minimum of 2 meets for the current season they are registered.
- If they are registered during a Championship Meet Season (Winter/Summer), they must attend the Championship meets for which they are qualified (MAC, MRC, State).
- Swimmers are encouraged to attend 4 or more workouts per week.
Age:
- Minimum age of 13
Focus:
- Technique, Endurance, and Race Strategy Improvement
Requirements to move up to the next group:
- Achieve a Winter Speedos Meet qualifying time and practice at an elite level.
- Be ready socially, emotionally, and physically
- Recommendation of the Coach
Move-up Set:
- 10 x 100 Freestyle @ 1:15
Advanced Competitive Group:
National Team
Description:
- This is the highest level of practice intensity within the club.
- Members of this group are expected to attend practice consistently and bring an eager attitude to training and competition.
- National athletes must attend a minimum of 3 meets for the current season they are registered.
- If they are registered during a Championship Meet Season (Winter/Summer), they must attend the Championship meets for which they are qualified (MAC, MRC, State, or above).
- Swimmers are REQUIRED to attend at least 3 workouts per week, but are heavily encouraged to attend more.
Age:
- Minimum age of 13
Focus:
- Technique, Training, & Competitive Success