GROUP DESCRIPTIONS
College+
The College+ group is designed for collegiate swimmers and upperclassman high school swimmers who have college swimming prospects. The College+ program will help swimmers maintain and surpass their gains from the previous season and prepare them to be competitive at the start of their fall season. Practices will be a combination of aerobic and anaerobic workouts that will peak at 6,000 yards based on a 90 minute + intensive workout. Practices will also include dryland training to build strength and endurance. DMAC will also partner with the Misericordia University Swim Program where College+ swimmers will participate in specialized practices geared toward the collegiate swimmer.
Elite
The Elite group is designed for dedicated late middle school and high school swimmers. The program will be geared toward preparing them to be competitive at the high school level, as well as on the regional level throughout the USA Swimming Middle Atlantic region and beyond. The training is designed to help experienced swimmers improve their endurance base, strength and technique. Swimmers will participate in rigorous workouts and train at a high level. Elite swimmers should be able to complete a 100 freestyle in 1:08 or faster as a baseline and have competently completed races in all four competitive strokes. Practices will include a 2 hour water workout and a 30 minute strength and flexibility dryland workout designed for power and injury prevention.
Advanced
Advanced group swimmers should have 3-5 years of competitive swimming experience. Swimmers should be executing all 4 strokes legally and have the ability to execute competitive swimming mechanics (flip turns, IM transitions, starts, etc.) efficiently and consistently throughout practices. Advanced group practices will focus on a high level of conditioning with stroke development to prepare them for an eventual transition to the elite group. Practice will consist of 90 minutes of water workouts with a 30 minute strength and flexibility workout.
Intermediate
The Intermediate group is designed for experienced swimmers to provide them with challenging workouts with continued stroke / technique development. The Practices will include 90 minute water workouts which focus on a balance between proper stroke, start and turn technique and building endurance, and a 30 minute strength and flexibility dryland training with emphasis on core strength, flexibility and injury prevention.
Beginner
The Beginner group is designed for swimmers new to competitive swimming and swimmers with two years or less of competitive swimming experience. The program will focus on fundamental start, turn and stroke techniques as they build fitness both in and out of the water. A special emphasis will be placed on learning strokes and an active participation in one's own development in the sport of swimming. Practice will consist of 1 hour of water workouts with a 30 minute strength and flexibility workout.