Practice Group Breakdowns
8&Under:
The 8 & Under group is for swimmers who are 8 years old or younger as of February 27, 2026. This group focuses on developing a love for swimming while introducing the importance of teamwork. Swimmers will build a strong foundation in the fundamentals of the sport and learn how to support one another in both practice and competition.
Practice Recommendation: We recommend attending 2 to 3 practices per week to promote steady improvement. There are no practice requirements.
9/10 Group:
The 9/10 group is for swimmers who are 9 or 10 years old as of February 27, 2026. Practices will focus primarily on refining technique while gradually introducing endurance training. Swimmers will continue to develop their skills, grow their love for racing, and learn the value of supporting and cheering on their teammates.
Practice Recommendation: We recommend a minimum of 3 practices per week to ensure steady improvement and continued progress in skill development and confidence. There are no practice requirements.
11/12 Group:
The 11/12 group is for swimmers who are 11 or 12 years old as of February 27, 2026. Practices focus on proper stroke mechanics while building a strong aerobic base to support competitive racing. Swimmers will learn effective breathing techniques for all four strokes and begin developing race strategies to prepare for higher-level competition.
Practice Recommendation: We recommend attending at least 3 to 4 practices per week to support technical development, endurance growth, and meet performance. There are no practice requirements.
13/14 Group:
The 13/14 group is for swimmers who are 13 or 14 years old as of February 27, 2026, and have not yet met the requirements for the National group (see below for National group criteria). Practices will focus on building a stronger aerobic foundation while introducing swimmers to new training thresholds and intensities.
Swimmers will continue refining breath control and begin working on expanding lung capacity. Goal setting will be introduced, along with the creation of a season plan that outlines how to achieve those goals—emphasizing both short-term progress and long-term development
Practice Recommendation: We recommend attending 4 to 5 swim practices per week, along with 1 to 2 dryland sessions, to support training goals, improve overall athleticism, and prepare for continued advancement in the sport. There are no practice requirements.
Senior Group:
The Senior group is for swimmers who are 15 years old or older as of February 27, 2026, and have not yet met the requirements for the National group (see below for National group criteria). This group focuses on the continued development of stroke technique, advanced race strategies, and meaningful goal setting.
Swimmers in this group will also participate in an intensive dryland program designed to enhance strength, body awareness, and balance—key components for peak performance in the pool.
Practice Recommendation: We recommend attending 4 to 5 swim practices and 1 to 2 dryland sessions per week to maximize growth and success throughout the season. While there are no required minimums, consistency is essential for progress.
Senior Conditioning Group:
The Senior Conditioning group is for Senior swimmers who are participating in a high school sport, either during the fall or winter that is just looking to stay in shape. This group offers only three (3) practices a week with the focus on technique and conditioning.
Practice Recommendation: Swimmers are welcome to come to as many or as few of the practices offered for the group as they desire.
National Group:
The National group is for swimmers who are in high school (or will be entering high school in the fall) and have met the criteria listed below. This group features the highest level of training both in the water and on land, with a strong emphasis on aggressive goal setting and personal accountability.
Expectations are high. Swimmers in the National group must demonstrate a strong commitment to consistent training, maintain a positive attitude, and embrace a team-first mindset. This group is expected to lead by example and set the standard for the entire RISE program.
Practice Recommendation: We recommend attending 5 to 6 swim practices and 2 to 3 dryland sessions per week to achieve the most from the season and continue progressing toward high-level goals.
Initial Group Requirements:
- 14 years of age or older by February 27, 2026
- Currently in high school or entering high school in the fall
- 2 or more Age Group State qualifying times
- 1 or more Senior State qualifying times
Note: New requirements may be introduced once the season begins. These could include training benchmarks such as test sets, where swimmers must complete designated sets to qualify for or remain in the group. The emphasis in the National group is on commitment to training, not just meet results. At RISE, we value the process as much as the outcome
