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PRACTICE GROUPS

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DOLPHINS

This is our beginner group in the swim team. This group is designed for children 5-8 years old who can swim at least 1 pool length (25 yards), can touch the bottom of the pool with one hand, and understand basic Freestyle and Backstroke. Practices consist of learning proper stroke mechanics of all 4 swim strokes through progressive drills, basic start techniques, wall touches and turns, a lot of fun, and occasionally a short aerobic set. Practices are 4 times per week for 30 minuets. Swimmers are introduced to the pace clock, and learn how to leave on a given send-off time. They will also learn the skills that are necessary to compete in the sport of swimming such as working with teammates, listening to and obeying coaches, with lots of smiles along the way! 

 

GOALS FOR THIS GROUP : Develop proper backstroke and freestyle technique (with side breathing pattern) and acquiring the basics of breaststroke and butterfly. Develop proper kicking technique in all strokes. Compete in 25 yards of all 4 strokes.

 

REQUIRED EQUIPMENT : ECAC Shirt & Cap, Goggles, Rubber Fins, Kickboard.

WHITE

The White group is designed for swimmers 10 - 14 years of age who are still considered novice swimmers. These swimmers may or may not choose to compete. Swimmers will learn the proper mechanics of all 4 swim strokes (Butterfly, Backstroke, Breaststroke and Freestyle), and be introduced to start techniques and turns. Stroke technique is the main focus, with introduction to speed work and aerobic training. They will also learn the skills necessary to compete in the sport of swimming such as working with teammates, listening to and obeying coaches. This group practices 5 days a week for 1.5 hours. 

 

GOALS FOR THIS GROUP : Develop proper backstroke and freestyle technique (with side breathing pattern) and acquiring the basics of breaststroke and butterfly. Successfully complete the Test Sets of 8x100yrd Free @1:50. Competing at swim meets is encouraged. Be able to swim 2,000 – 3,000 yards per practice.

 

REQUIRED EQUIPMENT : ECAC T-Shirt & Cap, Goggles, Rubber Fins, Pull Buoy, Kickboard and Mesh Equipment Bag. Water Bottle, Running Shoes, and Gym Shorts.

NATIONAL

The National Group is designed for the top swimmers on our team. Swimmers in this group spend 18-20 hours per week practicing with additional hours during the summer. Practices in this group are very demanding and will include all aspects of swimming. Dry land is done at least 3 times per week and consists of core exercises, weight training, stretch cords, and cardio. Swimmers in this group will compete at the highest level of local and National meets and may travel to away meets and training camps. On certain days, this group will be divided in to smaller groups to work on specific strokes based on individual needs.

 

During the school year they have 6 to 8 swim practices (including 2 doubles) per week for up to 2.5 hours and 3 dry-land practices for up to 45 min. In the summer the number of practices increases to 9 times per week with 3 double workouts. 100% attendance is required.

 

GOALS FOR THIS GROUP : Refinement in strokes, development of skills necessary to qualify for national level meets and beyond including mileage, intensity, determination, mental preparedness and more. Successfully complete the Test Sets of 30 x 100 Free @ 1:20 and 5x200 IM @2:50 in SCM. Swimmers in this group are expected to compete and place in Top 3 at Senior Championships, Florida High School Championships, Winter Championships, Southern Zone Sectionals, qualify for Finals at Junior Nationals and qualify for Nationals and Olympic Trials. Be able to swim a max of 7,000 – 8,000 meters per practice.

 

REQUIRED EQUIPMENT : ECAC Cap & T-shirt, Goggles, Drag Suit, Team Warm-up, Water Bottle, Running Shoes, Gym Shorts and Team Parka. In addition, this group is required to purchase their own Rubber Fins, Pull Buoy, Training Paddles, Front Mount Snorkel, Nose Clip (optional for use with snorkel), Finis Tempo Trainer, Kickboard, Ankle Bands, Power Bags and Mesh Equipment Bag.

BRONZE

The Bronze group is designed for swimmers 7-10 years of age who are able to swim all 4 strokes, as well as preform a sitting dive. Swimmers will focus on stroke technique and develop their enthusiasm for swimming while learning the skills they will need to transition to the next group. The goal will not only be on the swimming portion but also learning skills necessary to compete in the sport of swimming such as working with teammates, following directions, listening to coaches, more advanced drills and learning to read the pace clock. This group practices 5 days a week for 1 hour. 

 

GOALS FOR THIS GROUP : Develop 4 legal competitive swim strokes as required by USA Swimming rules. Be able to dive from the starting block. Compete in 50 yards of 3-4 strokes and 100 yards Freestyle. Be able to swim 1,200 -1,500 yards per practice.

 

REQUIRED EQUIPMENT : ECAC Shirt & Cap, Goggles, Rubber Fins, Kickboard.

GOLD

Ages 11 – 14 years old

Swimmers are placed in the Gold group by graduating the Silver Group or the White Group. Swimmers are expected to show desire and commitment required for the group. The group objective is the further refinement of competitive stroke techniques. Implement different race strategies and expand training terminology. Endurance training and timed interval training is elevated to challenging levels. Practices include dry-land exercises and running. Competing at swim meets is required at a rate of about once per month. During the school year they have 6 swim practices per week for 2 to hours and 3 dry-land practices for 30 - 45 min. In the summer the number of swim practices increases to 8 times per week with 2 double workouts. 100% attendance is expected. 

 

GOALS FOR THIS GROUP : Develop training habits for larger aerobic sets required in the National Group. Successfully complete the Test Sets of 20x100 Free @ 1:25 and 4x200 IM @ 3:15 in SCY. Swimmers in this group are expected to compete and possibly place in Finals at Championship swim meets (Junior Olympics and Winter Championships). Be able to swim 3,000 – 5,500 yards per practice.a

 

REQUIRED EQUIPMENT : ECAC T-Shirt & Cap, Goggles, Rubber Fins, Pull Buoy, Training Paddles, Kickboard and Mesh Equipment Bag. Water Bottle, Running Shoes, and Gym Shorts.

SILVER

The Silver Group is designed for ambitious 9-10 year old swimmers who have a minimum of BB times with a goal to achieve B times and Junior Olympic qualifying times. This is our most competitive group for swimmers under 10 years of age. The focus in Silver Group is to continue to improve stroke technique in all 4 strokes while developing an aerobic base and speed work. Dry land is introduced in this group twice per week for approximately 20 minutes focusing on core exercises. This group practices 6 times a week for 1 hour. 

 

GOALS FOR THIS GROUP : Successfully complete the Test Sets of 6x100 Free 

@ 2:00 and 4x100 IM @ 2:45 in yards. Be able to do a streamline dive from the starting block. Compete in 100 yards of 3-4 strokes and 100 yards Individual Medley. Attain a minimum of 2 B standards. Competing at swim meets is highly encouraged at a rate of about once per month. Be able to swim 2,000 – 3,000 yards per practice.

 

REQUIRED EQUIPMENT : ECAC T-Shirt & Cap, Goggles, Rubber Fins, Pull Buoy, Kickboard and Mesh Equipment Bag. Water Bottle, Running Shoes, and Gym Shorts.

SENIOR 

Ages 13 years old and up

The group objective is the further refinement of competitive stroke techniques. Be able to retain knowledge and perform stroke drills comfortably. Learn different race strategies and training terminology. Increased endurance training and timed interval training is established. Some practices include dry-land exercises and running. 75% attendance is required.

 

GOALS FOR THIS GROUP : 

Develop training habits for larger aerobic sets required in the next level program. Successfully complete the Test Sets of 10x100 Free @ 1:30 and 4x200 IM @ 3:30 in yards. Competing at Championship swim meets (Area 1 Championships, Senior Championships) is the goal. Be able to swim 3,500 – 5,000 yards per practice. Swimmers have the possibility of moving up to the National Group.

 

REQUIRED EQUIPMENT : ECAC T-Shirt & Cap, Goggles, Rubber Fins, Pull Buoy, Training Paddles, Kickboard and Mesh Equipment Bag. Water Bottle, Running Shoes, and Gym Shorts.

 

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