Sharks (Beginner Juniors)

Eligibility:

·          Age 6 & Up

·          Must be able to swim 25 yards of both freestyle and backstroke

·          Demonstrate beginning knowledge of breaststroke and butterfly

Practices:

·        4 days a week (Mon-Thr), 60 minutes in length

·          Swimmers are encouraged to make a minimum of 2 workouts a week

Emphasis:

·          100% Technical-Swimmers will work on proper body position, streamlines, kicking and stroke technique. The basics of all four competitive strokes are taught through a series of progressive stroke drills. Fun and learning are the main emphasis, however, competitive concepts are introduced.

Objectives:

·          Work on stroke technique

·          Learn correct body position

·          Learn correct breathing technique

·          Learn streamlining

·          Develop legal kicks

·Compete in local dual/tri-meets and small USA Sanctioned meets in the area

·          Introduction to team drills

·          Learn basic swim practice rules

·          Learn swimming terms

·          Learn how to use a pace clock

·          Learn a respect for your teammates and coaches

·          Gain confidence in oneself and their swimming ability

·          Learn to love swimming for the great sport that it is

·          Prepare for navy group!

Navy Group(Intermediate Juniors)

Eligibility:

·          4 x 100 Free @ 2:00

·          6 x 50 Kick @ 1:30

·          Legal 100 IM @ 2:00

Practices:

·          5 days a week, 1.5 hours

·          Swimmers should attend 3-5 of the workouts per week

Emphasis:

·           The main emphasis of this group is establishing proper swimming habits through stroke drills, basic swim sets and games.  This group integrates technical swimming with interval training. Swimmers work on developing the foundation for proper stroke development and team development and the beginning of race strategy and goal planning.

Yardage:

·          2,000 – 3,500 yards per day

·          Stroke work is the primary focus of this group

Objectives:

·          Continue to develop stroke technique while beginning create a training base

·          Perfect starts and turns

·          Develop a strong kick

·          Participate in USA Swimming sanctioned meets

·          Learn the procedures of a meet

·          Be able to understand the different rules to the 4 strokes

·          Know how to use a pace clock

·          Learn what good sportsmanship is

·          Develop team pride

·          Learn to love to race

·          Have positive attitude in practice and meets

·          Prepare for gold group!

Gold Group (Advanced Juniors)

Eligibility:

·          8 x 100 Free @ 1:40

·          10 x 50 Kick @ 1:00

·          1 x 200 IM @ 3:00

·          Legal 100's of each stroke

·          Have good attendance in Silver Group

Practices:

·          5-6 days a week, 2 hours

·          Swimmers should make 4-5 practices a week

Emphasis:

·          The emphasis of this group is to maintain focus on stroke mechanics while increasing pool time and aerobic swimming.  More advanced goal setting and racing strategies will be a part of the Advanced Juniors Group. Dryland activities will be included in workout which can be anything from stretching, running, or light strength training.

Yardage:

·          3,500 – 5,500 yards per day

Objectives:

·          Continue to improve stroke technique

·          Build a stronger performance base

·          Obtain at least 1 Junior Olympic Time Standard

·          Be able to race 200 strokes and longer distance events

·          Participate in most USA Swimming sanctioned meets that the team attends

·          Develop a good training ethic

·          Learn to set long and short range goals

·          Teamwork, learn to be supportive of your teammates

·          Demonstrate good sportsmanship at meets as well in practice

·          Start to refine race strategies

·          Learn to be leaders

·          Take pride in performing well in practices and meets

·          Bring a positive attitude to practices and to meets

Senior Group

Eligibility:

·          Selected by Head Coach

·          10 x 100 Free @ 1:20

·          8 x 100 Kick @ 1:45

·          3 x 200 IM @ 3:00

·          At least 80% of attendance in Gold Group

Practices:

·          5-6 days a week, 2.5 hours

·          Summers can include two practices in a day

·          Swimmers should attend ALL workouts

                                                                                

Yardage:

·          4,500-7,500 yards per day

Emphasis:

·          Practice will focus mainly on increasing aerobic training. At this level swimmers will train more for the specific races which they excel in the most. These swimmers have the goal of competing at the collegiate and/or national level.  There is a very strong emphasis on attendance and training in this group.  Swimmers will continue to focus on daily, seasonal, and long-term goal setting. 

Objectives:

·          Reach Senior Champs, Sectionals and Senior Nationals

·          Prepare to swim in college

·          How to be a role model for younger swimmers on the team

·          How a taper works

·          Time management

·          Nutrition for swimming

·          Become experts in race strategy

·          Take pride in knowing you perform your best at every practice and race you participate in

·          Have positive attitude in practices and meets

Training Groups

For more information about the team please contact Head Coach Crystal Tavares - crystal.tavares@yahoo.com