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. Beginner swimmers should be able to complete 1 continuous lap (25 yards) unassisted for safety purposes leading into the season.

 

Intermediate

The Intermediate group is designed for experienced swimmers with 2-4 years of competitive swimming experience to provide them with challenging workouts with continued stroke / technique development. The Practices will include 60 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.

 

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.

 

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 / national 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.

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Elite+

The Elite+ group will train during the same timeframe as the Elite group; however, will have the option to train during the College+ practices to participate in more rigorous workouts and prep them for entry into the College+ group. The Elite plus group will be held to the same time standards as the College+ group. Elite+ swimmers will also be assigned lanes with other Elite+ swimmers to ensure they are swimming with other swimmers of similar ability levels and are receiving appropriate intervals for sets. 

Time Standard Guidelines for the Elite+ Group:

100 free (female): 56.99

100 free (male): 54.99

 

College+

The College+ group is offered only during the summer season and is designed for collegiate and 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 High School or College season. Practices will be a combination of aerobic and anaerobic workouts that will peak at 6,000+ yards based on a 120 minute + intensive workout. Practices will also include dryland training to build strength and endurance. 

Time Standard Guidelines for the College+ Group:

100 free (female): 56.99

100 free (male): 54.99