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GROUP
MOVES
(Or
How do I Know Which Group I will be in)
As each
season comes to a close and swimmers and parents begin to look
ahead to the next registration, the question is often “Will I
move up a group this year? And how will I
know?”
The
following is criteria the Coaching Staff uses when determining
which swimmers are ready for more, and when they are ready for
more. Generally,
swimmers can tell when they are about ready for a move by thinking
about how they practice. A swimmer who
consistently leads the fastest lane in
practice, consistently uses good technique,
consistently demonstrates an outstanding
attitude, and consistently attends practice,
is someone the coaches will be looking at to move to a higher
training level. One
the other hand, if a swimmer has a poor attitude, low attendance,
and is not swimming in the fastest lane of the current group or has
difficulty handling the training requirements of the current group,
moving that particular swimmer would not be in the best interest of
the team or that individual.
Stroker
All
swimmers age 8 and under
Some
swimmers that are 18 and under
3
workouts per week
1 hour
15 minute practices
15 minutes of stretching
45 minutes of practice -- including warm-up
15 minutes of game time
The
focus of group is on the technique development of freestyle,
backstroke, breaststroke, the introduction of butterfly body
movements, turns and starts.
Four
Rules for Strokers 1. Be on
Time
2. Listen and Respect Coaches and Teammates
3. Take Care and Respect the Pool and Equipment
4. Do Your Best
Moving from Stroker to Age
Group
Minimum
age of 9
Consistently perform 3 of the 4 strokes legally,
and be very close on the 4th
Consistently execute all 4 turns
legally
Be able
to dive (head first, not whole body )
Be ready
socially, emotionally, and physically for a higher
demand
Recommendation of stroker coach and age group
coach , agreement by other STAR coaches
Move up
set:
1 x 500 free non stop with flip turns, streamline, RB 3 and within
12:00 minutes
Age Group
Minimum
age of 9
4
practices per week
1 hour
30 minute practices
15 minutes of dryland
1 hour 15 minutes of practice -- including warm-up
Focus of
group is on using correct technique while learning to train for
competitive swimming
Moving from Age Group to
Junior
Minimum
age of 11
Consistently perform 4 strokes
legally
Consistently execute all 4 turns
legally
Know
dive start, relay start, backstroke start
Be ready
socially and emotionally for a higher demand
Attitude
- demonstrates desire and ability to manage increased training
levels
Recommendation of Age Group Coach and Junior
Coach, agreement by other STAR Coaches
Move up
set:
10x100 free on 1:45 or equivalent set (5 x 200 free
3:30)
or
10x100 IM on 2:00 or
equivalent set (5 x 200 IM on 4:00)
Junior
Minimum
age 11
5
practices per week
1 hour
45 minute practices
30 minutes of weights 2x per week
1 hour 45 minutes of practice -- including warm-up
Focus of
group is on using correct technique while training to enhance
aerobic development to its fullest potential
Moving from Junior to
Senior
Minimum
age 13
Consistently perform all 4 strokes
legally
Consistently execute all 4 turns
legally
Know
dive start, relay start, back start
Demonstrate clock reading and knowledge of
pace/intervals
Be ready
socially and emotionally for a higher demand
Attitude
- demonstrates a desire and ability to manage increased training
levels
Attendance - demonstrates understanding of
commitment level necessary to attain higher levels of training and
performance
Recommendation of Junior Coach and Senior Coach,
agreement by other STAR Coaches
Move up
set
20 x 100 free 1:20 or equivalent set (5 x 400 free on
5:20)
or
10 x 200 IM 3:00 or equivalent set (5 x 400 IM on
6:00)
Senior (Not every swimmer will achieve this
level)
Minimum
age of 13, maximum age of 100
6-9
workouts per week
2-2
1/2 hour
practices
30 minutes of weights 2x per week
2 hours of practice -- including warm-up
Focus of
group is on using correct technique while training the aerobic
system and learning to
train the anaerobic system, as the physical development of each
body indicates
Attendance is necessary to develop within this
program (80% minimum)
Masters
Minimum
age of 18 (only chronological), maximum age of ???
5
workouts per week -- but always avoid disliked
workouts
60-90
minute practices if swimmers get in on time and actually
stay
15 minute warm up or social gathering
15 minute k/p (or warm-up if above was gossip time)
30 minutes main set that is often altered at discretion of
swimmers
Focus of
group is on staying healthy
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