Practice Schedules

Practice Procedures and Policies

White Group-This is an introductory program for swimmers. The emphasis in this group is on developing fundamentals of the four strokes through drills and games in a "fun" atmosphere. The swimmers in this group will also learn the basics of competitive swimming: starts, turns and rules.

Practice Recommendation: 2-3 practices per week

WHITE GROUP

BEGINS IN NOVEMBER

Blue Group- This program will focus heavily on good stroke technique and mechanics of all four of the strokes. Establishing good practice habits is also stressed. Sprint training and interval training will also be introduced at this level. On the deck exercises will consist of an introduction to stretching. 

Practice Recommendation:  3-4 practices per week

BLUE GROUP

Silver Group - This group is for 13& over swimmers.  This program will continue to focus on good stroke technique and mechanics of all four strokes.  Sprint and interval training will continue to be worked on with an introduction of a distance base.  On deck exercises will consist of stretching and basic dry land training.

Practice Recommendation:  4-5 practices per week

Meet Requirement:   3 meets, high school swimmers will need to have the 3 meets completed prior to competing with their high school team.

SILVER GROUP

Gold Group – This program is for swimmers 11 & over, with ability at "AA" and Zone levels. There is a strong emphasis on refining technique before increase in volume. Once technique is established the swimmers will begin to identify with and establish different types of training such as establishing a distance base and sprint training. There is a more gradual increase in yardage over the season with short-term goals being stressed. On the deck exercises will consist of advanced stretching techniques and dry land training.

Practice Requirement: 5-6 practices per week

Meet Requirement:   3 meets, high school swimmers will need to have the 3 meets completed prior to competing with their high school team.

GOLD GROUP

Senior Group - This program is for those 13 and over athletes who have the ability and interest to train with a high level of commitment and intensity. The emphasis in training will be split by commitment and national qualifying standards. Year round training is stressed based on short and long term goals. The emphasis of training in this group is on work to promote high levels of endurance and strength; combined with speed conditioning and technique refinement.

Meet Requirement:   3 meets, high school swimmers will need to have the 3 meets completed prior to competing with their high school team.

SENIOR GROUP

ATTENDANCE - There are no mandatory attendance requirements expected by the coaches except in the Gold and Senior Groups. However, it should be recognized that those who progress the most during the season are those who have practiced the most.

Regular practice is the basic building block for optimum systematic development in a conditioning sport. Our practices are planned in a sequence where by we build upon the previous practices instruction and work. The practices are sequenced into a training rhythm in which continual advanced adaptations are made by the swimmer's cardiovascular, respiratory, and neuromuscular systems to increased training stress. To miss practices it to fail to build the strength and endurance needed to perform well in swimming.

ATTENDANCE RECORDS - Daily attendance records are taken to record presence, promptness and performance.

ABSENCES - White, Blue and Silver groups should notify the coaches with a note beforehand if a swimmer is going to be missing a significant number of practices. (I.e. illness, vacation, other conflicts, etc.)

Gold and Senior Group swimmers have mandatory attendance requirements and must assume the responsibility to notify the head coach if for some reason they will not be able to fulfill the obligations for that group during a certain time. This is the swimmer's responsibility, not the parent's. Notification can be either by telephone, in person, or by letter addressed to the Head Coach.  WORD OF MOUTH IS NOT ACCEPTABLE. If the attendance of a swimmer in the Gold or Senior Group falls below the requirements, he/she will be consulted.  

PROMPTNESS - All swimmers are expected to arrive at the pool early enough (at least 10 min.) to be on deck and stretching and ready to meet the coach and begin practice at the designated time.

PRACTICE AND MEET EQUIPMENT- Swimmers should be equipped with: a nylon or lycra competitive swim suit, swim cap and a pair of goggles.  Senior,Gold, and Silver groups should also have swimming fins and hand paddles.