Practice Group Breakdowns
8&Under:
The 8&Under group will consist of all swimmers ages 8 or younger on July 21st, 2022. The main focus of this group is to instill a love for the sport while teaching the importance of being a team. Swimmers will learn the fundamentals of the sport and how to work together in practices and at meets.
Practice Recommendation: We recommend swimmers make two (2) to three (3) practices a week in order to see improvement.
9/10 Group:
The 9/10 group will consist of all swimmers ages 9 or 10 years old on July 21st, 2022. Practices will consist of mainly technique work while slowly adding a little endurance work. Swimmers will learn the love of racing and cheering for their teammates.
Practice Recommendation: We recommend swimmers make at least three (3) practices a week to see improvement.
11/12 Group:
The 11/12 group will consist of all swimmers ages 11 or 12 years old on July 21st, 2022. Practices consist of proper stroke mechanics balanced with building a base for endurance training for competition racing in meets. Swimmers will learn the proper breath techniques for all four strokes and the beginning of race strategies.
Practice Recommendation: We recommend swimmers make three (3) to four (4) swim practices and one (1) dryland practice a week to see improvement
13/14 Group:
The 13/14 group will consist of all swimmers ages 13 or 14 years old on July 21st, 2022, who will NOT be going to High School or already in High School. Swimmers will continue to grow their endurance base and discover new training thresholds. Goal setting will be introduced but more importantly, a season plan will be put into effect on how to reach that goal. Swimmers will continue to work on their breath technique and will start working on expanding their lung capacity.
Practice Recommendation: We recommend swimmers make four (4) to five (5) swim practices and one (1) to two (2) dryland practices a week to see improvement.
Senior Group:
The Senior group will consist of all swimmers who are in high school or will be in the fall or older and have not yet qualified for the National group. The focus is on continued development of proper technique, advanced race strategy and goal setting. This group has an intense dryland program to promote increase strength and body awareness and balance.
Practice Recommendation: We recommend swimmers make four (4) to five (5) swim practices and one (1) to two (2) dryland practices a week to see improvement.
National Group:
The National group will consist of all swimmers who are in high school or will be in the fall or older and have met the criteria below. This group will consist of advanced training in the water and out with aggressive goal setting. The bar is set high, and participants are expected to have the desire and commitment to train diligently with a positive and team attitude. This group is expected to set the example for the entire team.
Practice Recommendation: We recommend swimmers make five (5) to six (6) swim practices and two (2) to three (3) dryland practices a week to see improvement.
Group Requirements to start off:
- At least a high school student, or going into high school in the fall
- 3 or more Age Group State qualifying times
- 2 or more Senior State qualifying times
** These National group requirements will only be used to start the long course season. Once the season starts there will be three test sets put into place (Free, IM and Kick) where a swimmer will need to complete two of the three to move up into the national group. We want the focus to be on training more than a final result at RISE.
