Programs | Training Groups

During your 2-week free trial, your swimmer will be evaluated by our coaches to determine their current skill set and what level would fit them best. Begnning swimmers start with the Exploration group, available at both locations, and move up from there at the coaches’ recommendations.

Training Groups — Summit

Exploration

Ages: 8-11

Mental Goals: Understand practice sets, read the pace clock, understand the importance of proper technique, promote teamwork, develop self-confidence

Goals: Further develop technique of all 4 strokes, including appropriate starts and turns, progress to Green or Red Group

Training: Introduction of training sets and intervals, technical focus, kicking. Practice 3x/week for 1 hour

Green

Ages: 8-12

Mental Goals: Understand practice sets, read the pace clock, understand the importance of proper technique, promote teamwork, develop self-confidence

Goals: Further develop technique of all 4 strokes, including appropriate starts and turns. Progress to Yellow or Red Group

Training: Introduction of training sets and intervals, technical focus, kicking. Practice 4x/week for 1 hour 15 minutes + combined elementary

Yellow Group

Ages: Ages: 8-11, invitation by Head Coach

Performance Goals: Perform technically proficient strokes and execute appropriate race strategies, complete IMX swim meet, progress to Blue or Red Group

Mental Goals: Learn to balance school and extracurricular schedules, learn to set goals, recognize the relationship between success and hard work

Training: Continued technical development, introduction to aerobic training, kicking. Practice 5x/week for 1 hour 30 minutes + combined elementary

Equipment: Kickboard (optional), pull buoy (optional), snorkel, paddles, fins/zoomers (short blade, soft), 8" square parachute, mesh bag

Red Group

Ages: 11-14 (6th-8th grade)

Performance Goals: Understand and execute appropriate race strategies, continue improving overall stroke technique, achieve Divisional and State time standards, complete IMX meet, progress to Blue or Senior Group

Mental Goals: Learn to balance school and extracurricular schedules, understand the value and connection between hard work and success, develop self-confidence

Training: Continued technical development, introduction to aerobic training, maintaining proper technique throughout practice, kicking. Practice 5x/week for 1 hour 30 minutes + combined middle school

Equipment: Kickboard (optional), snorkel, paddles, 8" square parachute, mesh bag (optional)

Blue Group

Ages: 11-14 (6th-8th grade), invitation by Head Coach

Performance Goals: Develop advanced technical efficiency and execute elevated race strategies, work to go to State Championships and achieve USA Sectional time standards, progress to Senior Group

Mental Goals: Successfully balance academic and extracurricular schedules, understand long-term goal setting and delayed gratification

Training: Introduction to more rigorous aerobic training, fine-tuning technical development, establishing and meeting training goal times, self-accountability throughout all phases of practice, kicking. Practice 5x/week for 2 hours + combined middle school

Equipment: Kickboard (optional), pull buoy (optional), snorkel, paddles, ~8" square parachute, fins/zoomers (short blade, soft), mesh bag

Senior Summit

Ages: 14+ (9th grade-post grad)

Performance Goals: Continued development of advanced stroke technique, complete achieve Divisional, State, and USA Swimming Sectional time standards, progress to National Focus Group or collegiate swimming

Mental Goals: Successfully balance academic and extracurricular schedules, understand long-term goal setting, promote teamwork, develop self-confidence

Training: Introduction and continued development of more rigorous aerobic training, fine-tuning technical development, incorporating stroke/event-specific training, additional dryland and resistance training, self-motivated and self-accountable at all times, kicking. Practice 5x/week for 2 hours + combined senior

Equipment: Kickboard (optional), pull buoy (optional), snorkel, paddles, ~12" square parachute, fins/zoomers (short blade, soft), mesh bag

Training Groups — Helen P. Brown

Exploration

Ages: 4+ (Must be able to swim the length of the pool - 25 yards)

Mental Goals: Develop confidence in athletes' swimming abilities

Goals: Develop legal strokes, including appropriate starts and turns, in preparation to join our developmental team. Advance to the Silver Group

Training: Focus on continued stroke work, especially consistency. Learn drills. Work on flip turns and pull outs. Swim in SCA-hosted meets. Practice 3x/week for 1 hour

Silver Group

Ages: Elementary-school ages

Mental Goals: Continue to develop confidence in the sport. Develop race strategies

Goals: Learn the competitiveness of the sport and develop personal goals based on time standards

Training: Focus on mastering proper stroke mechanics and fostering a positive team aspect. Mastering endurance in all 4 strokes. Learning how to use the pace clock to do “sets” on a certain time during practices. Practice Monday through Thursday for 1 hour 15 mins and Saturday for 1 hour and 30 minutes

Mastering drills in all 4 strokes to further improve technique. Mastering flip-turns and stroke turns for each stroke as well as IM transitions. Begin to develop a competitive strategy

Aim to obtain state or divisional cuts. Introduction to goal setting and dryland. Attend all required meets designated for the Silver group, including but not limited to hosted SCA meets, travel meets, and long-course meets

The meet goal for this group is 1 meet per month. Plan to compete in any championship meets in which they qualify.

Equipment: Kickboard (optional), pull buoy (optional), snorkel, paddles, fins/zoomers (short blade, soft), 8" square parachute, mesh bag

Focus: Swimmers should have prior swim team experience and be legal in all four strokes

Gold Group

Ages: Middle-school ages

Mental Goals: Learn to visualize races and race outcomes. Develop personal goals that are individualized for the athlete

Goals: Make state and above time standard goals. Perfect stroke technique

Training: Practice 6x/week for 1 hour 30 mins, plus dryland practice. Plan to attend a minimum of 4 practices a week.

Foster a love of the sport and develop the necessary work ethic to progress. Attend all required meets designated for the Gold group. This includes but is not limited to hosted SCA meets, travel meets, Long Course meets and championship meets

Equipment: Kickboard (optional), pull buoy (optional), snorkel, paddles, ~8" square parachute, fins/zoomers (short blade, soft), and mesh bag

Focus: Expert stroke technique and analysis. Master drills and endurance in all four strokes. Practice goal setting, create race strategies, and focus on accountability

Senior HPB

Ages: High-school ages

Mental Goals: Learn to intrinsically motivate yourself, handle disappointment with grace and understanding, continue to learn what it is to swim your own race and not get in your own head. Take personal accountability/responsibility regarding goal setting, nutrition, proper sleep habits, and practice attendance

Goals: Achieve state and above time standards

Training: Achieve at the highest level of competition. Practice 6 days a week for 2 hours per day, including two sessions of dryland. Morning practices are also offered for the Senior group.

Plan to attend all meets designated for Seniors including but not limited to hosted SCA meets, travel meets, long-course meets and any championship meets in which swimmers qualifies

Equipment: Kickboard (optional), pull buoy (optional), snorkel, paddles, ~12" square parachute, fins/zoomers (short blade, soft), mesh bag