PRACTICE GROUP GUIDELINES. Practice Time: 1 hour Training Breakdown: 100% Instruction Age: Swimmers new to competitive swimming; 8 years old or under

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1 PRACTICE GROUP GUIDELINES Group 1 Practice Time: 1 hour Training Breakdown: 100% Instruction Age: Swimmers new to competitive swimming; 8 years old or under Flutter Kick Arms Rotation Flutter Kick Arm Rotation Other Fundamentals of Swimming Starts/Diving/Push-offs Use of swimming equipment: Fins Some Breaststroke and Butterfly basics will be taught to the swimmers. Requirements for the group: Swim a full length of the pool, 25 yards Have a good attitude at practice Making sure we have fun, especially during free time Participate in 2 home dual meets to be considered for 1 ISI meet is preferred but not required

2 Group 2 Practice Time: 1 hour 30 minutes 80% Instruction 20% Training Age: Experienced* 8 & Under and 10 & Under swimmers. (* as determined by head coach) Arms/Body Rotation Arm/Body Rotation Breaststroke Breaststroke Kick Breaststroke Pull (Arm movement) Butterfly Butterfly Kick Butterfly Pull (Arm movement) Other Fundamentals of Swimming Starts/Diving/Push-offs Turns- Open and Flip Finishes Drills Use of swimming equipment: Front Snorkel, Pull buoy, and Fins

3 Requirements for the group: Swim a two full lengths of a 25 yard pool of and Swim half to one full length of a 25 yard pool of Breast stroke and Butterfly Dive into the pool streamline Swim/Kick a continuous 200 yards without stopping Have a good attitude at practice Have Fun Participate in a minimum 3 dual meets to be considered for 2 ISI meet is preferred but not required

4 Group 3 Practice Time: 1 hour 30 minutes 50% Instruction 50% Training Age: Experienced* 10 &Under and all 11 & older swimmers. (* as determined by head coach) Arms/Body Rotation Breathing Patterns/ Head Position Arm/Body Rotation Breaststroke Breaststroke Kick Breaststroke Pull (Arm movement) Underwater Pullouts/Breakouts Butterfly Butterfly Kick Butterfly Pull (Arm movement) Breakouts and other Fundamentals of Swimming Pace work from pace clock More Drill work for strokes

5 Starts/Diving/Push-offs Turns- Open and Flip Finishes Stroke Speeds Stroke Endurance Dry land Exercise Home based stretching/running Use of swimming equipment: Front Snorkel, Pull buoy, Paddles, Fins, and Cords Requirements for the group: Should be able to compete a full 200 Individual medley (all 4 strokes) without any disqualifications Start from blocks into a correct breakout for each stroke Swim/Kick a continuous 1000 yards without stopping Participate in a minimum of 4 dual meets to be considered for 2 ISI meets are highly recommended Ideal Test set: 8 x 100 2:00, 8 x 50 kick 1:10, 4 x 100 IMS 2: 15, 4 x 4 x 50 of each stroke 1:10

6 Group 4 Practice Time: 1 hour 30 minutes 20% Instruction 80% Training Age: Very Experienced* 10 &Under 11 &Older swimmers (* as determined by head coach) Arms/Body Rotation Breathing Patterns/ Head Position Arm/Body Rotation Breaststroke Breaststroke Kick Breaststroke Pull (Arm movement) Underwater Pullouts/Breakouts Butterfly Butterfly Kick Butterfly Pull (Arm movement) Other Fundamentals of Swimming Pace work from pace clock More Drill work for strokes Starts/Diving/Push-offs

7 Turns- Open and Flip Finishes Stroke Speeds Stroke Endurance Dry land Exercise Home based stretching/running Use of swimming equipment: Front Snorkel, Pull buoy, Paddles, Fins, Parachutes and Cords Requirements for the group: Should compete a full 400 Individual medley (all 4 strokes) without any disqualifications Start from blocks into a correct breakout for each stroke Not Breathing off of starts and turns Finishing from flags in on finishes Swim/Kick a continuous 1650 yards without stopping Participate in a minimum of 4 dual meets to be considered for 3 ISI meets are highly recommended Ideal Test set: 12 x100 Free- 1:30, 10 x 200 IM 3:30, 8 x 100 Descending- 1:50, 500 Free all out Group 5 - High School Swimmers 15% Instruction 85% Training Times and workouts differ throughout the season depending on the season.

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