Practice Group Descriptions
RED
Age
Range:
5 – 10
Meet Attendance Requirement:
None
Practice Requirement:
Be able to swim 25 yards comfortably.
Practice Expectation: 2
times per week.
Practice Duration:
60 minutes swimming.
Group Emphasis: The main focus in this group will be on developing freestyle
and backstroke technique with an
introduction to breaststroke and
butterfly. Introduction to 100 IM.
Introduction to using the pace clock.
White 1
Age
Range:
8 – 13
Meet Attendance Requirement:
none except for State championships
Practice Requirement:
Proficient in all strokes.
Practice Expectation: 2 - 3 times per week.
Practice Duration:
1.25 – 1.5 hour
swimming.
Yardage per Workout: 3,000 – 3,500 yards
Group Emphasis: Stroke mechanics with further introduction to
competition, interval training, starts
and turns, dryland exercises.
Heart rate use is introduced.
White 2
Age
Range:
8 – 13
Meet Attendance Requirement:
2 meets AND State Championships
Minimum Practice Requirement:
Ability to do 8 x 100/freestyle on 1:45/4
x 200 IM on 3:45.
Practice Expectation: 3 - 4 times per week.
Practice Duration:
1.25 - 1.5 hour swimming.
Yardage per Workout: 3,000 – 4,500 yards
Group Emphasis:
Stroke technique, increase training
endurance, develop intense interval
training, starts and turns, goal setting
and mental training. Work more with race
strategy.
JR Varisty and Sr.
Varsity
Age
Range:
11 and Older
Meet Attendance Requirement:
4 meets and State championships
Minimum Practice Requirement:
16x100/freestyle on 1:30/4 x 400 IM on
7:00
Practice Expectation: 5 - 7 times per week.
Practice Duration:
1.5 - 2 hours swimming.
Yardage per Workout: 5,000 – 8,000 yards
Group Emphasis:
Stroke technique, increase training
endurance, increase intense interval
training, starts and turns, goal setting
and mental training. Work more with race
strategy. Conditioning will take on
greater importance. Energy levels
defined and developed.
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