Training Groups

The mission of San Antonio Wave is to develop confident, hardworking swimmers through quality coaching, strong fundamentals, and a positive team environment.

Our practice group structure is designed with each athlete’s long-term development in mind. Each group has age, attendance, skill, competition, and performance expectations that help swimmers progress at the right pace.

Practices may include both pool and dryland training, with a focus on stroke technique, fitness, discipline, teamwork, and overall athlete development. As a general rule, the more consistently swimmers attend practice, the more they will benefit, improve, and enjoy the sport.

Developmental Group
Training Group
Senior Group

Developmental

Developmental groups are designed to teach the basic mechanics of competitive swimming strokes while helping swimmers build confidence and independence in the water. These groups are a great transition from swim lessons into a team practice environment. Swimmers typically attend 2–3 practices per week.

  • Requirements:  Swim 2 x 25 yards / meters (unassisted one on stomach and one on back)
    Summer league experience preferred (not required)
    Practices offered: 2 practices per week 40 minutes
    Participation in a minimum of  1-3 meets per year.  (can include Developmental Meets)
     
    DEVELOPMENTAL BRONZE will focus on learning the basic mechanics of 3 of the competitive strokes (Free / Back & Fly), through the use of drills and games.  Learn the rules and procedures for a group / team practice.  The DEVELOPMENTAL BRONZE group may register for selected swim meets on the meet calendar.  Their primary competitive distances include 50 yards.  Competitive starts will be performed from the side.

  • Requirements:  Swim 25 yards free & back, swim at least 25 yards of fly.  Perform circle swim with the group during practice.  Demonstrate Free or Backstroke open turns.
    Summer league experience preferred (but not required).  Learn to read the pace clock and proper send offs from the walls.

    Practices offered: 2 practices per week - 50 mins
    Participation in a  minimum of 3-4 meets per year (can include Developmental Meets)

    DEVELOPMENTAL SILVER participants will focus on continued learning of proper swimming technique.  Adding Brst swimming technique to complete the 4 competitive strokes.  The DEVELOPMENTAL SILVER group may register for selected swim meets on the meet calendar.  Their primary competitive distances include  50 and possibly 100 freestyle.  There will be at least 4 swim meets in the San Antonio Area.   Competitive starts will be performed from the side.

  • Requirements: Swim 100 yards Free, 100 Back, 100 IM, 50 Brst or Fly, perform basic turns, circle swim with the group during practice.  Demonstrate clock reading skills and understand basic send off intervals.
    Practices offered: 3 practices per week (1 hour)
    Practices recommended: 2 minimum (per week)
    Participation in a minimum of 5-6 meets per year

    DEVELOPMENTAL GOLD will continue to progress with their technique.   The DEVELOPMENTAL GOLD swimmers may register for selected swim meets on the meet calendar.  Their competitive distances include  50 and possibly 100 freestyle, backstroke and IM.  Swimmers will learn to perform starts from the block in this group.

  • Wave Team Meet Suit
    Practice Suit & Cap
    2- Goggles-  (1) TINTED/MIRRORED-Day  (1) CLEAR-evening
    Mesh Bag
    Water Bottle
    Kickboard
    Fins (floating fins not the short toe fin)
    Pull Buoy (GOLD GROUP ONLY)
    Snorkel (GOLD GROUP ONLY)

Training

Training groups focus on building proper technique in a structured aerobic training environment. Swimmers develop fitness knowledge, dryland and stretching habits, clock-reading skills, and proficiency with training equipment. Athletes are expected to attend 4–5 practices per week and participate in swim meets

  • Requirements: Swim 100 IM and 100 Freestyle demonstrating controlled breathing and a 50 of all other strokes. 
    Practices offered: 4 days per week (1 hour)  (including 2 days of dryland @ 20 min)
    Practices recommended: 3 per week
    Participation in meets: 2 meets per season

    TRAINING GROUP BRZ swimmers will increase their aerobic fitness level through continued use of proper technique.  TRAINING GROUP BRZ will also continue learning concepts and strategies of competitive swimming.  Training BRZ will begin using snorkel and tempo trainers.  TRAINING GROUP BRZ swimmers are encouraged to register for swim meets on the calendar.  Their competitive distances are 50’s and 100’s of stroke and 200’s of freestyle and backstroke.

    Sample Training Sets:
    4 x 100 Free Swim @2:15 SCY @2:30 SCM
    3 x 100 IM Swim @2:30 SCY @2:45 SCM
    3 x 100 Free Kick @2:50 SCY @3:00 SCM
    2 x 100 IM Kick @3:00 SCY @3:10 SCM
    2 (4x50 Swim) (2Fly + 2Fr and 2Br + 2Fr) @1:15 SCY @1:25 SCM

  • Requirements:  200 freestyle controlled breathing (including in and out of turns).  Calculate complex send off intervals.  Show proficient use of snorkels and tempo trainers.  Swim 100 yards of another stroke other than freestyle (or backstroke).  Perform the 200 IM.

    Swimmers should achieve the:

    WAVE IM-Tough Standards (200 Free +200IM + 100 Back & 100 Brst or Fly)
    Practices offered: 5 days per week (1 hour: 15mins)  (including 2 days of dryland @ 20min)
    Practices recommended: 3 practices per week
    Participation in meets: 1 per month (sanctioned preferred)

    TRAINING GROUP SILVER swimmers will increase their aerobic training.  TRAINING GROUP SILVER swimmers are expected to work with coaches to develop, outline and achieve goals.  (swimming, dry-land and academics).  TRAINING GROUP SILVER swimmers will continue learning concepts and strategies of competitive swimming.  TRAINING GROUP SILVER swimmers are encouraged to register for swim meets on the calendar.  Their competitive distances include 50’s, 100’s, 200’s and the 500 Freestyle.

    Sample training test sets:
    3 x 200 Free Swim (rest 20 seconds) @3:30 SCY @3:50 SCM
    4 x 100 Free Swim @1:45 SCY @1:55 SCM
    4 x 100 IM Swim @2:15 SCY @2:30 SCM
    6 x 100 Free kick @2:40 (hold under 2:15 mins) SCY @3:00 (hold under 2:30 mins) SCM
    4 x 100 IM kick @2:45 (hold under 2:20 mins) SCY @3:00 (hold under 2:40 mins) SCM
    2x (4 x 50 Swim) (4 x fly and 4 x breaststroke) @1:15 SCy @1:30 SCM

    Dryland (all with proper technique):
    20 Push ups less than 1 minute
    1 minute of proper crunches (shoulder blades up)
    30 seconds plank & hollow-body holds (no loss of technique)
    30 proper squat mechanics (15 with medball/ 15 without medball)
    10x Crossover bird-dog (no loss of balance)
    At least 10 Burpees per minute

  • Requirements:  GOLD swimmers will begin to make the transition from training into the competitive stages of our sport.  The competitive stages include more individualized race strategies.   Swimmers of the Training Gold group will demonstrate a mastery of additional training equipment (such as snorkel and tempo trainers).
    Requirements: Swim 500 Freestyle (using controlled breathing pattern, including in and out of turns).  Swim 200 IM, swim a 100 of all 4 competitive strokes. 

    TR-GOLD swimmers should have a strong IMX score (for their age group)
    Swimmers should have all events for the 13 – 14 IMX Score
    Practices offered: 5 days per week (1.5 hours) + (Monday - Thursday + Saturday) Dryland 2-3x a week
    Practices recommended: 3-4 per week (including Saturday)
    Participation in meets: 1 meet per month

    Sample Training sets:
    8 x 100 Free Swim @1:35 SCY @1:45 SCM
    5 x 300 Free Swim @4:50 SCY @5:20 SCM
    4 x 200 IM Swim  @3:15 @3:30 SCM
    8 x 50 IM Order Swim @0:55 SCY @1:05 SCM
    6 x 100 Free Kick @2:15 (holding 1:50 mins) SCY @2:30 (holding 2:00 mins) SCM
    6 x 100 IM Kick @2:20 (holding 2:00 mins) SCY @2:40 (holding 2:20 mins) SCM

    Dryland (all with proper technique):
    30 Push ups less than 1 minute
    1 minute seconds of proper crunches (shoulder blades up)
    45 second plank & hollow-body holds (no loss of technique)
    30 proper squat mechanics (15 with med-ball / 15 without med-ball)
    15x Cross over bird-dog (no loss of balance)
    At least 12 Burpees per minute

  • Wave Team Meet Suit
    Practice Suit & Cap
    (2) Goggles- (1) TINTED/MIRRORED - day  (1) CLEAR- evening
    Mesh Bag
    Water Bottle
    Kickboard
    Fins (training size)
    Pull Buoy (appropriate for swimmer size)
    Paddles (appropriate for swimmer hand size)
    Front Snorkel – (valve-less)
    Running Shoes - dryland
    Tempo Trainer (GOLD GROUP ONLY)

Seniors

Competitive groups are designed for swimmers who are ready to pursue specific performance goals and work toward qualifying for championship-level meets. Athletes in this program are expected to demonstrate strong sportsmanship, dedication, teamwork, time management, goal setting, and commitment to improvement. Swimmers typically attend 5–8 practices per week, with some groups offering two practices per day.

  • Requirements:  SENIOR BRONZE swimmers are typically 13 - 15 new to swimming
    Requirements: Swim 200 Freestyle (breathing every 3 strokes), swim 200 IM, swim a 50 of at least 2 non-freestyle strokes.  Practices offered: 4 days per week (1.5 hours)
    Practices recommended: 3 minimum  (Monday – Thursday only) with 2-3 drylands per week

    Participation in meets: at least 2 per season

    Sample Training capabilities (or working toward in the group):
    4 x 100 Free Swim @ 2:00 SCY @2:15 SCM
    3 x 100 IM Swim @2:20 SCY @2:30 SCM
    4 x 50 Free kick @1:15 SCY @1:20 SCM
    2 x 50 Fly (kick / swim) @1:15 SCY @1:25 SCM
    2 x 50 Breast (kick / swim) @ 1:15 SCY @1:25 SCM

    Dryland (all with proper technique):
    30 Push ups less than 1 minute
    1 minute of proper crunches (shoulder blades up)
    1 minute plank
    15 proper squat mechanics
    8x Cross over bird-dog (no loss of balance)
    At least 10 Burpees per minute

    Sample Training Sets:
    4 x 100 Free Swim @2:15 SCY @2:30 SCM
    3 x 100 IM Swim @2:30 SCY @2:45 SCM
    3 x 100 Free Kick @2:50 SCY @3:00 SCM
    2 x 100 IM Kick @3:00 SCY @3:10 SCM
    2 (4x50 Swim) (2Fly + 2Fr and 2Br + 2Fr) @1:15 SCY @1:25 SCM

  • Requirements: Swim 500 Freestyle (using controlled breathing - including in and out of turns)  & at least 6 meters underwaters and breakouts, swim 400 IM, swim a 100 of all 4 competitive strokes.

    Practices offered: 8 opportunities (5x evenings / 1x Saturday / 2x morning) 2-3 Drylands per week
    Practices recommended: 3x evenings / 1x Saturday / 1x Morning
    Participation in meets: 1 per month

    SAMPLE TRAINING SETS:
    10 x 100 Free Swim @1:25 SCY @1:35 SCM
    5 x 300 Free Swim @ 4:30 SCY @5:30 SCM
    4 x 200 IM Swim @3:05 SCY @3:20 SCM
    8 x 50 IM Order Swim @0:48 @:54 SCM
    8 x 25 Free Kick @:30 (25 sec. or faster) SCY @:35 (:30 sec or faster) SCM
    6 x 100 Free Kick @2:00 (holding 1:40 mins) SCY @2:20 (holding 1:50 mins) SCM
    6 x 100 IM Kick @2:10 (holding 1:50 mins) SCY @2:30 (holding 2:00 mins) SCM

    Dryland (all with proper technique):
    35 Push ups less than 1 minute
    90 seconds of proper crunches (shoulder blades up)
    50 seconds plank and hollow-body hold
    30 proper squat mechanics (20 x with med-ball + extension)
    12x Cross over bird-dog (no loss of balance)
    At least 12 Burpees per minute

  • Requirements: Swim 500 Freestyle (controlled breathing - including in and out of turns) & at least 6m underwaters and breakouts.  Race the 200 Freestyle and two other non-freestyle strokes.  Swim a 400 IM.

    Practices offered: 8 opportunities (5x evenings / 1x Saturday / 2x morning) with 2-3 drylands per week
    Practices recommended: 4+ evening / 1x Saturday / 2x morning
    Participation in meets: 1 per month

    SR GOLD swimmers are EXPECTED to compete at the highest level of competition of which they qualify, (including prelims, finals, relays).  Attending a prelims finals meet at this level is to be prepared to swim twice in the session.  Either Prelims / Finals or Prelims / Practice.

    SAMPLE TRAINING SETS:
    10 x 100 Free Swim @1:15 SCY @1:25 SCM
    4 x 500 Free Swim @ 7:00 (holding 6:30 girls / 6:00 boys) SCY @7:30 (holding 7:00 girls/ 6:30 boys) SCM
    6 x 200 IM Swim @2:50 SCY @3:10 SCM
    8 x 50 IM Order Swim @0:45 SCY @:50 SCM
    10 x 25 Free Kick @0:25 (:20 seconds or faster) SCY @:30 (:25 seconds or faster) SCM
    16 x 100 Kick (8 x free / 6 x IM) @1:40 SCY @1:50 SCM

    Dryland:
    40 Push ups less than 1 minute
    90 seconds of proper crunches (shoulder blades up)
    50 seconds plank & hollow-body hold
    40 proper squat mechanics (20x with med-ball + extension)
    15x Cross over bird-dog (no loss of balance)
    At least 15 Burpees per minute

  • Wave Team Meet Suit
    Practice Suit & Cap
    (2) Goggles- (1) TINTED/MIRRORED - day  (1) Clear- evening
    Mesh Bag
    Water Bottle (at least 1 liter)
    Kickboard
    Pull Buoy
    Fins (short toe fins)
    Paddles
    Tempo Trainer
    Front Snorkel (valve-less)
    Running Shoes - dryland