Training
The Training groups are designed to utilize proper technique in a training / aerobic environment. The Training Program will teach key fitness concepts including heart rate and basic nutrition. The Training Program will also continue to utilize proper dry-land / stretching exercises to increase participant athleticism. Training group swimmers will demonstrate clock reading skills (calculate intricate send offs and calculate personal times per swim). Participants of the Training Program may also be involved with other sports programs (either school or community). Increase proficiency with selected training equipment. Attendance to our Training Program is 4—5 practices per week. Training group swimmers are expected to attend swim meets. Training Bronze, Silver, Gold and Senior Bronze
TRAINING GROUP BRONZE - (typical ages 9—12)
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
TRAINING GROUP SILVER - (typical ages 10—13)
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
TRAINING GROUP GOLD – (typical ages 12 – 14)
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