TRAINING GROUPS

This is our entry level training and instructional group. Athletes in this group are separated by both age and ability. Stroke Development 1 will only have athletes aged 9 & Under in it. Stroke Development 2 is primarily for athletes aged 10 & Older, however some younger but more experienced athletes may be placed into SD2 before they are 10. Practice duration is 45 minutes and practices are available 6 days a week! We ask all Stroke Development athletes to attend at least 2 practices a week however they are welcome to attend as many as they would like! Swimmers will improve faster and make more friends the more often they attend practice. Swimmers in this group will compete in select meets that make sense for their age/ability level. We ask all Stroke Development swimmers to compete, at a minimum, in 1 regular season meet per season.
Swimmers must be able to complete the following to join:
Swim 25 yards freestyle unassisted and unattended without stopping and demonstrate they can float on their back and do some backstroke for safety.

Stroke Development Goals:

• Learn the skills and drills that are necessary for having a strong competitive swim career
• Learn how to swim all 4 competitive strokes legally
• Perform turns and push-offs efficiently
• Learn freestyle and backstroke flip turns, and breaststroke and butterfly open turns
• Perform regular dives and backstroke starts
• Be able to swim a 100 Individual Medley in competition without a DQ

The High School Prep group has been created to cater to the growing number of older athletes looking to improve on their swimming ability without the year-round commitment required from other groups on our team. This group can be for swimmers trying to improve before the next season of high school swim team, who are looking to become a more proficient swimmer to prepare for lifeguard certifications, or simply for athletes who love swimming but also participate in other activities. Swimmers in this group will learn new drills to improve the different strokes and work on skills such as flip turns and dives to increase confidence in the water. It is never too late to get involved with swimming! This group helps make teenage athletes more comfortable as the group is only for swimmers aged 13 & Over. High School Prep offers six practices a week running 30 to 45 minutes and athletes are asked to attend at least 2, although they are welcome to attend as many as possible. This group does not participate in swim meets and does not have mandatory volunteer hours.  

High School Prep Goals:

• Learn the skills and drills necessary to become a more proficient swimmer and reach an athlete’s personal goals
• Improve endurance and aerobic capacity to be able to complete longer swims
• Improve kicking and learn to properly engage the legs during swims
• Improve on freestyle, backstroke, breaststroke, butterfly, dives and turns
• Prepare for any future races by learning the rules and learning strategies for each race
• Grow the love of the sport opening potential future avenues on our team

Swimmers on the Bronze Team have either graduated from Stroke Development or demonstrated the necessary prerequisites they would have needed to graduate Stroke Development. Swimmers in this group are expected to be able to train more frequently and at a higher level than the Stroke Development Team. Five practices are offered per week and we ask our Bronze Swimmers to attend at least 3, although they are welcome to attend as many as possible. Athletes will improve quicker and make more friends the more often they attend workouts! Practice duration varies between 45 and 90 minutes depending on the day of the week. Bronze Team athletes are expected to compete more frequently, we ask our Bronze athletes to attend all PAC home meets and their highest level championship meet for each season. We offer away meets that are close to home and fit the ability level of Bronze group and encourage our athletes to attend those as well. Athletes in this group will begin to use snorkels in their training as a tool to improve their breathing and strokes.

Bronze Goals:

• Improve starts, turns, and finishes
• Compete in all PAC home meets and their highest level Championship
• Begin to learn race strategies and try more difficult races
• Become more proficient in all types of kicking
• Learn to streamline and dolphin kick off every wall in practice and races
• Learn to use the pace clock for push-offs
• Be able to complete a 200 IM in a meet

Athletes are placed into this group once they have completed the goals of the Bronze Team. Silver Group is where athletes begin their transition towards a more competitive attitude in practices and in meets. They are pushed aerobically beyond what the previous groups offered and need to have solid prerequisite skills. 5 practices are offered per week and Silver athletes are asked to attend at least 4, although they are encouraged to attend as many as possible. The duration of each practice increases, with the average being 75 minutes. Silver athletes are introduced to new training equipment such as paddles and pull buoys to help them work on their strokes in a more detailed manner. On the Silver Team we look for athletes who are competing regularly and striving to make higher level championship meets like Metro Silver Championships and Junior Mets. They are expected to compete in all home meets and at least 1 away meet per season, as well as their highest level championship meet. Athletes begin to understand goal setting and the steps that are necessary to achieve their goals.

Silver Goals:

• Improve starts, turns, and finishes
• Be able to pace aerobic sets such as 6x100 freestyle
• Be able to complete a 100 fly in a meet
• Be competent in the use of the snorkel, paddles and pull buoy in their training
• Read the pace clock and understand your training times
• Improve distance per stroke and efficiency
• Know their best times in meets and what qualification times are necessary to reach a higher level Championship Meet
• Strive for Junior Met qualifying times each season

Athletes entering this group are typically have several years of training and are experienced in both practice and competition. Gold Team athletes are expected to carry themselves in the manner a high-level swimmer would, coming to practice understanding that working hard to get better at the skills and drills is an important part of becoming a better swimmer. Even more challenging sets will be presented, Gold Team athletes understand that the hard work is fun and bring a positive attitude to practice. At this point the athletes have chosen swimming as one of if not their main sports and understand that while you may not drop time every race there are always lessons to learn which will help them improve. Gold Team has 5 practices a week with a duration averaging 90 minutes, and are expected to attend all 5 whenever possible. Competing in meets regularly should be a priority as well as understanding the time standards needed for high-level Championship Meets. Swimmers on the Gold Team should be striving to achieve several Junior Mets cuts in each season with the goal of finaling and scoring points for the team. Swimmers are introduced to new training equipment such as finger paddles and drag socks

Gold Goals:

• Refine and improve on starts, turns, finishes
• Begin learning the crossover turn
• Be able to consistently make longer aerobic freestyle sets such as 10x100 Free on 1:40
• Implement strong dolphin kicks and breaststroke pullouts off every wall in practice and meets
• Demonstrate good distance per stroke
• Continue learning how to manage effort and intensity through practice
• Compete in the 500 Free in meets and understand the importance of getting better at the harder races
• Achieve Junior Mets qualifying times for each season
• Consistently stay above 80% practice attendance for the season

Platinum Group is designed for 12 & Under athletes who can consistently practice at a very high level, however many later developing 13-14s will spend time in this group as the transition from our Age Group program to our Senior Level program. Swimmers in this group are experienced and have chosen swimming as their main sport. Many new more advanced skills, drills and race strategy are introduced in order to create a well-educated athlete who is ready to continue improving into their high school years and beyond. Practice jumps up to 6 days a week with the duration of 90 to 120 minutes and swimmers are expected to attend daily and expected to maintain an 85% attendance or better. Competing regularly is expected and needed to achieve the high goals athletes in this group are looking for. Platinum Group consists of athletes currently making Junior Mets cuts and working towards Zones cuts and higher. The increase in intensity and yardage make practices much more difficult but Platinum athletes understand the necessity of continued hard work.

Platinum Goals:

• Daily attendance needed, must maintain 85% attendance or better
• Begin learning more specialized forms of dives, turns and underwaters which cater to the individual athlete
• Display ability to effectively manage effort and intensity through practice
• Gain the toughness and confidence needed to continue more volume and intensity in training on the Senior Levels
• Be able to complete a 200 Fly, 400 IM, and 1000 Free in competition
• Swim and achieve, at a minimum, USA Swimming BB Motivation Times in all races
• Have a full lineup of 9 races at Junior Mets
• Qualify for Age Group Eastern Zone Championships each season

The Senior training group is now divided into 3 separate training groups, and Senior 2 is the entry-level Senior group for skilled but still developing athletes entering or attending High School. All Senior Teams provide the committed swimmer the opportunity to train at the level necessary to attain the highest personal success. Senior 2 is specifically for athletes who have the prerequisite skills but need more time to fully develop before they enter our highest group. Athletes in this group are expected to attend a minimum of 85% of workouts, practice duration is 105 to 120 minutes each day. Swimmers will continue refining and improving the skills and drills learned on the Age Group level and fully understand that excellent skills are the foundation of race speed. The Senior Program on all levels will encompass many aspects of success. These groups will learn and implement strategies for proper nutrition, sleeping patterns and work on complete athletic training necessary for high performance. They will learn the mental focus and habits of successful athletes and what differentiates them from the average swimmer. Senior 2 swimmers may spend one or multiple seasons in this group until they attain Senior Met qualifying standards or are deemed by the coaching staff able to do so based on their training.

Senior 2 Goals:

• Daily attendance needed, must maintain 85% or better for season
• Able to handle increased volume in training
• Skills and drills routinely performed at championship standards
• Display ability to maintain intensity during long physically demanding practices
• Demonstrate willingness and eagerness to swim all races offered to the swimmer’s age group
• Qualify for Senior Mets each season
• Show the coaching staff they are dedicated and committed athletes who are ready to move into the Senior 1 or Senior Elite group

Recently PAC has restructured its Senior-level program to where the highest two groups now practice together regularly. This allows the coaches to offer more specialization among the groups. Senior 1 and Senior Elite are the highest performing Senior athletes on our team, and the training requires a full-time commitment to the sport. The goal in these groups is to take an already well-established athlete and push them to the next level and reach their full potential. The training regimen is designed by Head Coach Don Wagner, who through experience will guide athletes in this group towards Junior Nationals competitions and top-level college programs. Athletes in this group understand long-term goals are the foundation for success and will often look many months forward looking to qualify for national- level meets. Athletes must meet the following time standard requirements to enter the Senior Group: Have multiple Senior Metro time standards or Speedo Sectional time qualification. The Head Coach has final say as to who moves into the Senior 1 or Senior Elite Groups.

Senior 1 & Senior Elite Goals:

• Attend all competitions as set by the coach
• 90% attendance at training
• Final in events at Senior Mets
• Qualify for Sectionals, Futures, Juniors, and Senior Nationals
• Understand responsibility for his or her performance in training and competition
• Use available tools such as Tritonwear to help understand their strengths and weaknesses and work to improve on what they need
• Be proactive about college recruiting