Flight School (6-14 years of age; 5 years of age with coach s discretion)

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Branden Hill
5 years ago
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1 Flight School (6-14 years of age; 5 years of age with coach s discretion) 6-14 Year Olds Efficient in freestyle and backstroke, good side breathing in freestyle. Has some knowledge of breastroke or butterfly, such as a legal kick in one of those strokes. Working toward the requirements of Age Group 1 or 2, depending on age. Can complete 25 yds of efficient freestyle and backstroke with side breathing in freestyle Able to follow coaches instructions during practice Participates in dryland activities for this group each week This group does not participate in swim meets Able to swim 25 yds without struggling. Able to swim several repeats without struggling. Consistently attends at least 2 practices a week while striving to attend 3 practices a week Can follow coaches direction and attempt each activity Parents offer good source of food to fuel swimmer bag and parent checks bag to None required None required teammates during practice and at team functions. Good listening skills Takes instruction well Knows 50% of group members by name Attempts to keep eyes and ears above water while at the walls with one hand on the wall. Eyes on coach, ears open & ready to listen Has no visible separation anxiety during practice (no crying during practice) Wears team shirt to assigned team functions Wears team cap during practice

2 Age Group 1 (6-10 years of age; 11 years of age with coach s discretion) 9 & 10 Year Olds Efficient in freestyle and backstroke, good side breathing, knows one of the other 2 strokes, & able to legally perform the kicks 8 & Unders Able to show good technique in 3 of the 4 strokes Can complete 25 yds of efficient freestyle and backstroke with side breathing in freestyle Exhibit good stroke technique for breastroke or butterfly Able to legally perform breastroke and butterfly kick (8 & Unders) Exhibit good stroke technique in at least 3 of the 4 strokes Have knowledge of the 4th stroke Knows how to properly hold a kickboard and use it during practice Able to circle swim Finishes to the wall on all sets Can perform a freestyle flip turn Finishes with two hands in breastroke and butterfly Able to read clock to swim 5-10 seconds apart. Knows the 60,15,30,45,20 and 40 for start times Swim in at least 2 meets each season Able to swim 25 yds without struggling. Able to swim several repeats without struggling. Able to send off the wall in ready position and streamline Can complete a 50 freestyle and a 50 backstroke Consistently attends at least 2 practices a week while striving to attend 3 practices a week Can follow coaches direction and attempt each exercise Parents offer good source of food to fuel swimmer bag and parent checks bag to None required May have attended Flight School for at least 2 sessions to develop required skills. swim Understands lane etiquette Good listening skills Takes instruction well Knows 50% of group members by name Knows proper behavior on the walls. Head above water, eyes on coach, ears open & ready to listen Wears team shirt to swim meets and assigned team functions Wears team cap at meets Can get dry and dressed after swimming and ready for

3 Age Group 2 (8-12 years of age; 7 years of age with coach s discretion) Year Olds Entry point into RICE Aquatics, working toward group 3 and 4 test sets and requirements 9 & 10 Year Olds Efficient in all four strokes 8 & Unders Efficient in all four strokes with a good attention span (11-12 Year Olds) Can complete 50 yds of efficient freestyle and backstroke with side breathing in freestyle Exhibit good stroke technique for breastroke or butterfly Able to legally perform breastroke and butterfly kick (10 & Unders) Able to swim 50 yds of all 4 strokes Exhibit good stroke technique in all 4 strokes Knows how to properly hold and use a kickboard Able to circle swim and finish to the wall during all sets Can perform freestyle and backstroke flip turns, and breastroke and butterfly turns Knows basic stroke drills Swim in at least 4 meet Swimming 50s of all strokes, 100 IM, & 100/200 freestyle Achieve IMR award each season, working toward IMX (8 & Unders) Have several 10 & under B times Able to swim repeat 25s and 50s without struggling. Able to send off the wall in ready position and streamline 10x50 Free (0:55-1:15) 10x50 Kick (1:20-1:30) Consistently attends at least 3 practices a week while striving to attend 4 practices a week Parents offer good source of food to fuel swimmer Swimmer reminds parent of need to be early and ready to start practice on time bag and parent checks bag to Able to control emotions during practice and meets (8 & Unders) Have attended Age Group 1 for at least 2 sessions to develop required skills. swim Understands lane etiquette Good listening skills Takes instruction well Knows most group members by name Knows proper behavior on the walls. Head above water, eyes on coach, ears open & ready to listen Wears team shirt to swim meets and assigned team functions Wears team cap at meets Able to count distance swam Able to read clock to swim 5-10 seconds apart. Knows the 60,15,30,45,20 and 40 for start times Can follow coaches direction and perform each exercise Provide example for group 1 swimmers to follow Knows one or more swimmers in an older group (non-sibling) Can get dry and dressed after swimming and ready for Sets SMART goals with coach at start of each season

4 Age Group 3 (9-12 years of age) 11 & Older Efficient in all four strokes and committed to swimming and actively competing in meets 9 & 10 Year Olds Efficient in all four strokes. Top 10 & under group Can complete 100 yds of all four strokes Exhibit good stroke technique in all four strokes Able to send off the wall in ready position and streamline Knows how to properly use equipment during practice Circle swims and finishes to the wall during all sets Consistently performs freestyle and backstroke flip turns Knows breastroke, butterfly, and IM turns and pullouts Knows advanced stroke drills Understands body position Knows how to perform a racing start Accurately counts practice distances and set repetitions Able to kick out past flags in a streamline throughout practice Able to apply and maintain stroke corrections in practice Able to read clock for intervals and to be aware of pacing during practice sets Swim in at least 5-6 meet Swim at the highest-level championship meet qualified for each season Swimming 50s and 100s of all strokes, 100 & 200 IM, and 200 & 500 freestyle Achieve IMX award each season Have several BB times year olds may be working toward BB times Able to swim repeat 50s and 100s without struggling. 8x100 Free (1:40-2:00) 12x50 Stroke (1:00-1:15) 12x50 Kick (1:15) T15 timed swim Consistently attends at least 3 practices a week while striving to attend 4-5 practices a week Follows coaches direction and performs each exercise difficult exercises at home to master new skills Sets SMART goals with coach at start of each season Demonstrates proper pre-meet and pre-practice meals Eats healthy snacks at meets for hydration Swimmer reminds parent of need to be early and ready to start practice on time bag and is responsible to Able to control emotions during practice and meets Learning to prioritize school work, social activities, and other sports while swimming In most cases, have attended Age Group 2 for at least 1-2 sessions to develop required skills. Congratulates teammates regularly swim Demonstrates proper meet behavior, including talking to coach before and after race Able to quickly look and listen when prompted by coaches Respectful of others space in practice and at meets Respectful of pool, locker room, team equipment, and the property of others Takes instruction well conversation with at least ¾ of the group members Learning about relationship between practice habits and meet performance Wears team shirt to swim meets and assigned team functions Wears team cap at meets Knows one or more swimmers in an older group (non-sibling)

5 Age Group 4 Navy (12-16 years of age) Can legally swim all four strokes and demonstrate good knowledge of all turns and transitions Consistently leaves the wall in ready position and streamlines Knows how to properly use equipment during practice Circle swims and finishes to the wall during all sets Knows RICE stroke drills Understands body position and the importance of balance and posture Learning the importance of decreasing resistance Accurately counts practice distances and set repetitions Able to kick out past flags in a streamline throughout practice Able to apply and maintain stroke corrections in practice Able to read clock for intervals and to be aware of pacing during practice sets Swim in at least 4 meet Swimming 100s of all strokes, 200 IM, and 200 & 500 freestyle Achieve IMR award each season and working toward IMX award each season Able to swim repeat 50s and 100s without struggling. 10x100 Free (1:50) 12x50 Stroke (1:15) 8x100 Kick (2:10) T20 timed swim Consistently attends at least 3 practices a week while striving to attend 4-5 practices a week Follows coaches direction and performs each exercise difficult exercises at home to master new skills Sets SMART season goals at start of each season Reviews goals with coach at start and end of season Understands importance of proper pre-meet and prepractice meals Understands what healthy snacks are for hydration & snacks needed for post-workout recovery Swimmer reminds parent of need to be early and ready to start practice on time bag and is responsible to Swimmer is learning to manage both a school swim team and RICE Aquatics Prioritizes school work, social activities, and other commitments, including swimming In most cases, previously swam with RICE Aquatics Congratulates teammates regularly Spends time with teammates outside of practice and meets swim Demonstrates proper meet behavior, including talking to coach before and after race Respectful of others space in practice and at meets Respectful of pool, locker room, team equipment, and the property of others conversation with other members of the group Learning about responsibilities of swimming and the relationship between practice habits and meet performance Wears team shirt to swim meets and assigned team functions Wears team cap at meets Knows one or more swimmers in another group (non-sibling)

6 Age Group 4 Silver (11-16 years of age) 11 & Older Top Group for 12 year old swimmers. Continued Development of advanced year old swimmer. Multiple BB times in their age group and A/Gulf Champs times in better events. Committed to consistent training and using good practice habits to refine skills and advance to the Group 4 White and Senior groups in the future. Committed to swim with RICE Aquatics during all three sessions of training throughout the year, and building a multiple-year training plan. Efficient in all 4 strokes Able to complete all turns and transitions, including IM turns Consistently leaves the wall in ready position, streamlines, and dolphin kicks appropriately Knows most stroke drills Understands the importance of streamline and dolphin kicking off walls Understands body position and the importance of balance, posture, and decreasing resistance Accurately counts practice distances and set repetitions Knows how to build and descend sets Knows how to perform a relay start Able to kick out past flags in a streamline throughout practice Able to apply and maintain stroke corrections in practice Learning importance of how to swim sets and practices based on expectations for each set Uses the clock to be aware of pacing during practice sets Swim in at least 6 meet Swim at the highest-level championship meet qualified for each season Swimming 100s and 200s of all strokes, 200 & 400 IM, and 500 & 1000 freestyle Achieve IMX award each season Have several BB/A times. Able to swim repeat 100s without struggling. 10x100 Free (1:40) 6x200 IM/Stroke (3:30) 10x100 Kick (2:00) T20 timed swim Consistently attends at least 4 practices a week and regularly attends Saturday practices Follows coaches direction and performs each exercise difficult exercises at home to master new skills Sets SMART season goals at start of each season Reviews goals with coach at start and end of season Understands importance of proper pre-meet and prepractice meals Understands what healthy snacks are and eats healthy snacks at meets for hydration & snacks needed for post-workout recovery Swimmer reminds parent of need to be early and ready to start practice on time bag and is responsible to Swimmer can manage both a school swim team and RICE Aquatics, and attends 80% of RICE practices each week Prioritizes school work, social activities, and other commitments, including swimming Previously swam in Group 3, Group 4 Navy, or on another USA swim team Congratulates teammates regularly Spends time with teammates outside of practice and meets swim Demonstrates proper meet behavior, including talking to coach before and after race Aware of proper swim etiquette during practice Respectful of others space in practice and at meets Respectful of pool, locker room, team equipment, and the property of others conversation with other members of the group Understands relationship between practice habits and meet performance Wears RICE gear to swim meets and team functions Actively checks website, team blog, and reads SPLASH Knows one or more swimmers in Senior (non-sibling)

7 Age Group 4 White (12-16 years of age) 12 & Older Multiple A times in their age group and AA/Gulf Champs times in better events. Committed to consistent training and using good practice habits to refine skills and advance to the Senior groups in the future. Committed to swim with RICE Aquatics during all three sessions of training throughout the year, and building a multiple-year training plan. Highly efficient in all 4 strokes Able to complete all turns and transitions, including IM turns Consistently leaves the wall in ready position, streamlines, and dolphin kicks appropriately Knows advanced stroke drills Understands the importance of streamline and dolphin kicking off walls Understands body position and the importance of balance and posture Focuses on decreasing resistance Accurately counts practice distances and set repetitions Knows how to build and descend sets Knows how to perform a relay start Able to kick out past flags in a streamline throughout practice Able to apply and maintain stroke corrections in practice Learning importance of how to swim sets and practices based on expectations for each set Uses the clock to be aware of pacing during practice sets Swim in at least 6 meet Swim at the highest-level championship meet qualified for each season Swimming 100s and 200s of all strokes, 200 & 400 IM, and 500 & 1000 freestyle Achieve IMX award each season Have several BB/A times. Able to swim repeat 100s without struggling. 10x100 Free (1:30) 6x200 IM/Stroke (3:15) 10x100 Kick (2:00) T30 timed swim Consistently attends at least 4 practices a week and regularly attends Saturday practices Follows coaches direction and performs each exercise difficult exercises at home to master new skills Sets SMART season goals at start of each season Reviews goals with coach at start and end of season Understands importance of proper pre-meet and prepractice meals Understands what healthy snacks are and eats healthy snacks at meets for hydration & snacks needed for post-workout recovery Swimmer reminds parent of need to be early and ready to start practice on time bag and is responsible to Swimmer can manage both a school swim team and RICE Aquatics, and attends 80% of RICE practices each week Prioritizes school work, social activities, and other commitments, including swimming Previously swam in Group 3, Group 4 Navy, or on another USA swim team Congratulates teammates regularly Spends time with teammates outside of practice and meets swim Demonstrates proper meet behavior, including talking to coach before and after race Aware of proper swim etiquette during practice Respectful of others space in practice and at meets Respectful of pool, locker room, team equipment, and the property of others conversation with other members of the group Understands relationship between practice habits and meet performance Wears RICE gear to swim meets and team functions Actively checks website, team blog, and reads SPLASH Knows one or more swimmers in Senior 2 (non-sibling)

8 Senior 1 (14 or more years of age; attending High School) 14 & Older This group includes swimmers with a variety of experience levels and goals: Experienced swimmers working toward Senior 2 test sets and requirements Swimmers with knowledge of all four strokes and new to RICE Aquatics High school swimmers looking for more practice than high school has to offer High school age swimmers who want training and conditioning Can legally swim all four strokes and demonstrate good knowledge of all turns and transitions Consistently leaves the wall in ready position and streamlines Knows how to properly use equipment during practice Circle swims and finishes to the wall during all sets Knows RICE stroke drills Understands body position and the importance of balance and posture Learning the importance of decreasing resistance Accurately counts practice distances and set repetitions Knows how to build and descend sets Able to kick out past flags in a streamline throughout practice Able to apply and maintain stroke corrections in practice Able to read clock for intervals and to be aware of pacing during practice sets Encouraged to swim in at least 4 meet Swim in High School JV or Varsity meets Swim at the highest-level championship meet qualified for each season Achieve IMR award each season and working toward IMX award each season Able to swim repeat 50s and 100s without struggling. 10x100 Free (1:20) 10x200 IM/Stroke (3:00) 10x100 Kick (1:45) T30 timed swim Consistently attends at least 3 practices a week and regularly attends Saturday practices Follows coaches direction and performs each exercise difficult exercises at home to master new skills Sets SMART season goals at start of each season Reviews goals with coach at start and end of season Learning to eat a balanced diet and what fuels are needed for best practice and meet performance Eats healthy snacks at meets for hydration & snacks needed for post-workout recovery Responsible to arrive early and be ready to start practice on time Learning to manage both a school swim team and RICE Aquatics, and regularly attend RICE practices each week Prioritizes school work, social activities, and other commitments, including swimming Must currently be on a High School swim team or looking to swim in High School Understands the importance of team spirit and support Positive work ethic during and after practice Respectful of coaches, teammates, officials, and members of other teams. Respectful of others space in practice and at meets Respectful of pool, locker room, team equipment, and the property of others conversation with other members of the group, including swimmers from other high school teams Learning about responsibilities of swimming and the relationship between practice habits and meet performance Wears RICE gear to swim meets and team functions Actively checks website, team blog, and reads SPLASH Knows 1 or more swimmers in a younger group (non-sibling)

9 Senior 2 (15 or more years of age; years of age with coach s discretion) 15 & Older Swimmers committed to train at the highest level and achieve TAGS, Sectional, NCSA, Junior, and US Open time standards. Swimmer must meet test set and attendance requirements. Committed to swim with RICE Aquatics during all three sessions of training throughout the year, and building a multiple-year training plan Year Olds Swimmers committed to train at the highest level and achieve TAGS and Sectional time standards. Swimmer is at least entering 8 th grade and must meet test set and attendance requirements. Committed to swim with RICE Aquatics during all three sessions of training throughout the year, and building a multiple-year training plan. Able to complete a legal 200 of each stroke, 400IM, and all turns and transitions Consistently leaves the wall in ready position, streamlines, and dolphin kicks appropriately Knows advanced stroke drills Understands the relationship between DPS, stroke rate, and swimming speed Understands body position, balance, posture, and decreasing resistance Knows how to build and descend sets Understands how to train aerobically and anaerobically Understands importance of how to swim sets and practices based on expectations for each set Uses the clock to be aware of pacing during practice sets Gathers and sets up equipment needed for dryland training Currently possession Sectional Time Standard. Swim in at least 6 meet Swim at the highest-level championship meet (State, Zone and National Level Swimming 100s and 200s of all strokes, 200 & 400 IM, and 500/1000/1650 freestyle Achieve IMX award through out calendar season Able to swim repeat 100s and 200s without struggling. 20x100 Free (1:12) 10x200 IM/Stroke (2:50) 10x100 Kick (1:40) T30 timed swim 90% attendance of practices Performs each exercise properly and practices difficult exercises at home to master new skills Sets yearly, seasonal, and monthly goals, and reviews goals with coach at start and end of season Eats a balanced diet and basic fuels needed for best practice and meet performance for hydration & snacks needed for post-workout recovery Responsible to arrive early and be ready to start practice on time with all equipment Swimmer can manage both a school swim team and RICE Aquatics Swimmer attends all afternoon practices, and morning practices with RICE or High School swim team Swimming is number one extracurricular activity Prioritizes school work, social activities, and other commitments, including swimming Previously swam in Group 4 White or Senior 1 for at least one year, or on another USA swim team in their Senior group Understands the importance of team spirit and support Congratulates and encourages teammates regularly Positive work ethic during and after practice Spends time with teammates outside of practice and meets Demonstrates proper meet behavior, including talking to coach before and after race Uses proper swim etiquette and respectful of others space in practice and at meets Swimmer is not influenced by negative behavior of others conversation with other members of the group Understands and takes responsibility for attendance, practice habits, personal commitment, and how these affect performance/results Volunteers 2 hours per season for team (timing, helping younger swimmers, assisting with team activities) Actively checks website, team blog, and reads SPLASH Actions show dedication to the team, promotes the team and the values of the team

10 Test Sets The following Test Sets are used through out the year for Group Placement, Practice Purposes and Swimmer Tracking. Group 2: 10 x 50 Fr R Total Time 10 x 50 Kick R Total Time 10 x 50 IM Around R Total Time 10 Min Swim Group 3/4 Navy 8-10 x 100 Fr R 10 Total Time 8-10 x 100 Kick R 10 Total Time 8-10 x 100 Swim R 10 Total Time Min Swim Group 4 White/Silver x 100 Fr R 10 Total Time x 100 Kick R 10 Total Time x 100 Swim R 10 Total Time Min Swim Seniors 20 x 100 Fr R 10 Total Time 20 x 100 Kick R 10 Total Time 20 x 100 Swim R 10 Total Time 30 Min Swim

BCST TRAINING GROUPS

BCST TRAINING GROUPS 2017-2018 The National Group is designed for swimmers with aspirations and the commitment to train for National competition. Group size will be limited to 20-28 swimmers. Eligibility