GROUP DESCRIPTIONS
Mini Rays
This is our developmental learn to swim group. Interested swimmers must be deep water safe and able to swim 25 yards freestyle with their face in the water and 25 yards backstroke. The swimmers will be taught proper arm motion in the freestyle and backstroke, with an introduction into breathing patterns and the breast and butterfly strokes. The major emphasis will be on mastering circle swimming and having fun! Practice is three days a week for 40 minutes each day. A coach will be in the water with the swimmers once each week. Attendance is not taken.
Bronze
The emphasis with the bronze group is on the fundamentals of swimming. In this group the swimmer learns proper freestyle and backstroke flip turns, proper diving techniques, different breathing patterns, a full understanding of the breast and butterfly strokes, including an introduction to the breaststroke pull-out. Also in this group, swimmers will be introduced to doing complete sets and begin to read the pace clock. The Bronze group practices 3 days a week for one hour each day. A coach will be in the water with the swimmers at least two times per month. Attendance is not taken.
Silver
This is our developmental competitive group. Emphasis will be placed on stroke technique, with the swimmers being able to compete legally in the four competition strokes. During the season the swimmers will learn how to complete a swim set using a pace clock. Coaches will also concentrate on proper breaststroke pullouts, bilateral breathing techniques and introduce interval training. Swimmers need to be able to sustain a 2,500-3,000 yard work out during their stay in the Silver group. This group will practice 4-5 days a week for one hour and fifteen minutes each day. Attendance is taken for informational purposes only.
Gold
This group swims an average of 4,500-5,000 yards per workout. Dry land exercises are introduced at this level. Swimmers will understand the progression of a swim season, while learning about tapering and other terminology in the sport of swimming. Goal setting will also be introduced in this group. Swimmers will progress toward advanced interval training, such as getting their heart rate and knowing how to descend a set. Coaches will concentrate on teaching the different stroke rates (sprinting versus distance) and racing strategies, with continued emphasis on stroke technique. This group will practice 6 days a week for 1 ½ to 2 hours per practice. Swimmers are expected to attend 75% of practices and are ENCOURAGED to attend all meets for which they qualify.
Senior/National
This is our most advanced training group for the high school aged swimmer who has achieved an individual state cut. Emphasis will be placed on qualifying for the Y National meet; although the swimmers will be fully prepared to swim in whichever championship meet they qualify for. Out to the pool the swimmers will learn about goal setting, different training methods, the taper process, and most importantly, the benefits of maintaining a 12-month training program. An extensive dry land work out program will be given three days a week. The senior group will train about 6,500-7,000 yards per day. In the pool, swimmers will learn their training threshold by doing a variety of high intensity sets. Goal sheets will be evaluated/updated during the months of December and January. Video stroke evaluations will be given during the fall, winter and spring sessions. Senior group practices six days a week for 2 hours, plus dry land. Swimmers are expected to attend 80-90% of all practices and are ENCOURAGED to attend all meets for which they qualify. Morning practices (usually from 5:30-6:45 a.m.) will be offered in October, November, January and February.