Competitive Group Structure
TRAIN TO COMPETE/COMPETE TO WIN
Our two senior training groups focus on the final stages of athlete development
and are very specific to the individual needs of each athlete.
NATIONAL
Swimmers that have reached the Senior Group are starting to compete at a
National & Youth National level. At this level swimmers have made a full
commitment to swimming and are prepared to dedicate themselves to the longterm
climb to senior swimming. This program offers a wide variety of training from
specific strength training to fine-tuning of race strategies. The program is very
specific in terms of its preparation and planning to meet the individual swimmers
needs. Swimmers are expected to attend 100% of practices and to swim at
designated meets laid out by the coaching staff.
Equipment requirements:
Team Suit, Fins, Full Paddles, Skipping Rope, Band, Snorkel, Parachute
Performances Standard:
Must be qualified at the Youth/Junior or Senior National Level Swimmer
must also have 200 Free under 2:15/200 IM Under 2:25/200 Kick Under
3:00
Technical Standard:
Must be able to complete the following sets 10x100 Free on 1:20/10x100 I.M
on 1:35.
Training Sessions: 7 Water/ 2 Dryland per week
PROVINCIAL
Swimmers in the Provincial group have reached a standard that allows them to
compete at the Provincial level. Training in all areas becomes an integral part of
this program. Because of the age and physical maturity of these swimmers,
aerobic training is the main emphasis while developing the skills required to
compete at the top level in the sport. Multi-layered dry land conditioning is a main
part of this program. Swimmers are expected to attend 100% of practices and to
swim at designated meets as agreed to by swimmers, coaches and parents.
Equipment requirements:
Team Suit, Fins, Full Paddles, Skipping Rope, Band, Snorkel, Parachute
Performance Standard:
Must have achieved a minimum of an Age Group National qualifying time or a
Provincial “AA” or “A” time. Must have a 200 free under 2:30, 200 I.M under
2:45/200 Kick under 3:30.
Technical Standards:
Must be able to complete 10x100 Free on 1:30, 10x100 I.M on 1:45
Training Sessions: 6 Water / 2 Dryland per week
TRAIN TO TRAIN/TRAIN TO COMPETE
The second tier of competitive programming focuses on the development of aerobic system training, strength development and mental training required to deal with competition.
Age Group I
Age Group 1 puts an increasing emphasis on perfecting proper training habits and skill development. Swimmers in this group practice complementary training such as stretching, general strength and running. Swim meets for this group take place mainly at a Regional level with some high level Invitational meets being available as well.
Equipment requirements:
Team Suit, Fins, Full Paddles, Skipping Rope, Band, Snorkel, Parachute
Performance Standards:
Must have achieved a minimum of a Provincial “B” Standard. Must have a 200 Free under 2:45/200 I.M under 3:15/200 Kick under 4:00
Technical Standards:
Must be able to complete 10 x 100 free on 1:40/10x100 I.M on 2:00
Training Sessions: 5 Water / 1 Dryland per week
Age Group 2
Age Group 2 focuses on developing proper training habits while furthering skill
development. Swimmers will also continue to work on flexibility, core strength,
nutrition and goal setting. Swim meets for this group take place mainly at a
Regional level with some high level Invitational meets being available as well.
Equipment requirements:
Team Suit, Fins, Full Paddles, Skipping Rope, Band, Snorkel
Performance Standards:
Must have achieved a Provincial “C” time in their age group. Must have 200
free under 3:20/200 I.M under 3:30/200 Kick under 4:15
Technical Standard:
Must be able to complete 10x100 Free on 1:50/10x100 I.M on 2:10
Training Sessions: 4 Water / 2 Dryland per week
Flashes 1
Swimmer’s in Flashes I will be focusing of continued development of the basic skills while introducing the basic principles of a formal training environment, as they move into the competitive stream. Swimmers will also be introduced to work on flexibility, core strength, nutrition and goal setting. Swim meets for this group take place mainly at a Regional level.
Performance Standards:
Must have achieved a Provincial “D” time in their age group. Must have 200
free under 3:40/200 I.M under 4:15/200 Kick under 4:20
Technical Standard:
Must be able to complete 10x100 Free on 2:10/10x100 I.M on 2:25
Training Sessions:
3 Water / 1 Dryland per week
Equipment requirements:
Team Suit, Fins, Cap, Goggles, Skipping Rope
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