Seasonal Swim Team (SST)   &        HS Prep Swim Team (HSP)

The SEASONAL SWIM TEAM (SST) program, like the HS PREP TEAM (HSP), are designed to introduce the four (4) competitive strokes, starts, turns and IM transitions to swimmers who are new to the sport or who are just looking for a seasonal offering (Summer ONLY).

SUMMER SEASON            → June 3rd to July 26th

Due to ages differences, we break into two (2) groups SST and HSP:

-     SST is geared for younger and newer swimmers with less experience in the pool.

-     HSP is for the older and more experienced swimmers.

All of the instruction and training takes place in a fun, caring and positive atmosphere. 

SUMMER SCHEDULE only:         

In-water workouts are offered:

-     SST meets Mondays through Thursdays, from 5:00 - 5:45 pm.

-     HSP meets Mondays through Thursdays, from 5:45 - 7:00pm.

SST AGES:      5 – 12 yrs old   

HSP AGES:     12 – 17 yrs old 

GROUP LIMITED to:   30 Participants 

 (combined SST & HSP)

REQUIRED Registration:      AAU Registration

(Included in FAA Membership)

ENTRY REQUIREMENT:

Performance Based:

- Ability to swim freestyle, with rhythmic breathing, for at least twenty-five (25) yards.

ATTENDANCE:    Attendance is recommended 3 times per week for optimal adaptation (no minimum attendance requirements).

MEETS:     Local meets are offered throughout the summer season.

 
Current Practice Schedule Here

STROKE ACADEMY

 The STROKE ACADEMY, like the Seasonal Swim Team (SST), is designed to introduce and improve the four (4) competitive strokes, starts, turns for beginner swimmers looking to obtain more knowledge and improve their abilities in order to join the swim team.

(Includes AAU Registration & FAA Team Cap)

All of the instruction and training takes place in a fun, caring and positive atmosphere. 

SCHEDULE:         

In-water workouts are offered:

-     Mondays through Thursdays, from 4:00 - 4:30 pm.

AGES:      5 – 12 yrs old   

GROUP LIMITED to:   15 Participants 

REQUIRED Registration:      AAU Registration

(Included in FAA Registration Fee)

ENTRY REQUIREMENT:

Performance Based:

- Ability to swim freestyle, with rhythmic breathing, for at least twenty-five (25) yards.

ATTENDANCE:    Attendance is recommended 3 times per week for optimal adaptation (no min. attendance req.).

MEETS:     Local meets are offered throughout the summer season.

 
Current Practice Schedule Here

Gray (I & II) Group

The GRAY Training Group represents the first entry point into year-round swimming instruction and training.

The program's focus is on instilling the proper fundamentals of all four (4) competitive strokes to the athlete in a fun, caring atmosphere.

It is divided into two (2) stages; GRAY I and GRAY II:

-     GRAY I focuses on the long axis strokes (freestyle and backstroke)

-     GRAY II focuses on the short axis strokes (butterfly and breaststroke).

      GRAY II will also include more advanced competitive skills such as racing starts, turns, transitions, etc.

Structured training, both in water and on dry land, is also introduced at this phase.

FALL & SPRING SCHEDULE:       

In-water workouts are offered:

-     Mondays through Thursdays, from 4:30 - 5:15pm.

Dryland:

-     A portion of that time is spent on dryland, prehab and stretching.

SUMMER SCHEDULE:     

In-water workouts are offered:

-     Mondays through Thursdays, from 4:30 - 5:15pm.

Dryland:

-     A portion of that time is spent on dryland, prehab and stretching.

AGES:      5 - 12 yrs old

GROUP LIMITED to:   30 Participants 

(combined I & II)

REQUIRED Registration:   AAU Registration

(USA-S Registration needed if competing at USA Swimming Meets)

ENTRY REQUIREMENT  (GRAY I):

Performance Based:

- Ability to swim freestyle, with rhythmic breathing, for at least twenty-five (25) yards unassisted & coach’s recommendation.

 ENTRY REQUIREMENT  (BLUE II):

Performance Based:

-  Can complete a 50 yard swim of freestyle and backstroke with good rhythm technique and confidence.

ATTENDANCE:    Attendance is recommended 3 times per week for optimal adaptation (no minimum attendance requirements).

MEETS:     GRAY group participants will have a variety of local competitive opportunities throughout the year.

 
Current Practice Schedule Here

Blue (I & II) Group

The purpose of the BLUE Group is to prepare the swimmers for successful long-term involvement in the sport of swimming. In addition to working on the technical aspects of the sport, tactical, physiological and psychological components are introduced.

-     BLUE I is designed to transition swimmers from our developmental programs (GRAY I & II, SSL) to our year round age group programs.

-     BLUE II helps prepare swimmers for the demands of our SENIOR and NATIONAL DEVELOPMENT training groups.

Structured training increases and there is a focus on competing successfully at the state level.

FALL & SPRING SCHEDULE:       

In-water workouts are offered:

-     Mondays through Fridays, from  5:00pm to 7:00pm.

Dryland:

-     A portion of that time is spent on dryland, prehab, stretching and mental training.

SUMMER SCHEDULE:     

In-water workouts are offered:

-     Mondays through Fridays, from  5:00pm to 7:00pm.

Dryland:

-     A portion of that time is spent on dryland, prehab, stretching and mental training.



AGES:      6 – 13 yrs old   

GROUP LIMITED to:   30 Participants 

 (combined I & II)

REQUIRED Registration:      AAU Registration

(USA-S Registration needed if competing at USA Swimming Meets)

ENTRY REQUIREMENT   (BLUE I):

Performance Based:

- Two (2) USA Swimming 10 & U “B” Times 

Training Based Sets:

-        6x 50 of EACH STROKE (SWIM & KICK) with minimal rest (10 sec. MAX.) → Holding Good Form

 ENTRY REQUIREMENT   (BLUE II):

Performance Based:

- Two (2) USA Swimming 10 & U “B” Times & Coach's recommendation

Training Based Sets:

-  4x 200 IM @3:50

-  7x 100 KICK @2:15

-  10x 100 FR @1:45

ATTENDANCE:    Attendance is recommended at least four (4) times per week for optimal adaptation (no minimum attendance requirements)

MEETS:     Swim meets will be offered locally, as well as throughout the region and state.

 
Current Practice Schedule Here

Senior Group

Our SENIOR Group is designed to give swimmers who came to the sport late, or who do not want to meet the demands of the NATIONAL DEVELOPMENT or NATIONAL programs, a place in the sport.

This Group is ideal for those who are not ready for a full commitment to the sport but want a way to grow and stay in shape or prepare for their HS swim season.

SENIOR swimmers have the ability to eventually move into the NATIONAL DEVELOPMENT Group when they meet the entrance requirements.

FALL & SPRING SCHEDULE:       

In-water workouts are offered:

-     Mondays through Fridays, from  5:00pm - 6:30pm

Dryland:                   None

SUMMER SCHEDULE:     

-     Mondays through Fridays, from 7:00am - 9:30am In Water.

-     Dryland, from 9:45am - 11:00am.

-     Afternoon practices, which focus on the technical aspects of Strokes, are offered Mondays & Fridays, from 5:00pm - 7:00pm.

-     Saturdays are offered from 10:00am - 12:45pm (includes 45 minutes of dryland/wetland).

Dryland:                   None

AGES:      14 & Up

GROUP LIMITED to:   24 Participants

REQUIRED Registration:     

USA-S & AAU Registration

ENTRY REQUIREMENTS:

Performance Based:

- Two (2) USA Swimming 11-12 “A” Times or Coach’s recommendation

Training Based Sets:

-    4x 200 IM @3:50

-    7x 100 KICK @2:15

-    10x 100 FR @1:45

ATTENDANCE:    Attendance is recommended at least three (3) times per week for optimal adaptation (no minimum attendance requirements).

MEETS:     Senior group participants will have a variety of local competitive opportunities throughout the season.

 
Current Practice Schedule Here

National Development Group

The purpose of the NATIONAL DEVELOPMENT Group (formerly known as Red Group) is to prepare the swimmers for successful long-term involvement in the sport of swimming. This program is structured for swimmers who are serious about their sport.

In addition to working on the technical aspects of the sport, tactical, physiological and psychological components are stressed as well.

Structured training increases with morning, dryland and clinic options and there is a focus on competing successfully on the state level and beyond.

FALL & SPRING SCHEDULE:       

In-water workouts are offered:

-     Mondays through Fridays from 5:00pm - 7:00pm, with …

… 30min. Dryland opportunities available before or after in water training.

-     Morning practices, which focus on specific swimming endurance and power, are offered four (4) weekdays from Tuesday to Friday from 5:30am to 6:45am.

-     Saturdays are offered from 10:00am - 12:45pm (includes 45 minutes of dryland/wetland).



SUMMER SCHEDULE:     

-     Mondays through Fridays, from 7:00am - 9:30am In Water.

-     Dryland, from 9:45am - 11:00am.

-     Afternoon practices, which focus on the technical aspects of Strokes, are offered Mondays & Fridays, from 5:00pm - 7:00pm.

-     Saturdays are offered from 10:00am - 12:45pm (includes 45 minutes of dryland/wetland).

AGES:      Typically 12 – 18 

     (9 & Up at coaches discretion)

GROUP LIMITED to:   32 Participants

REQUIRED Registration:     USA-S Registration

(AAU Registration needed if working on Stroke with Coach Eddie)

ENTRY REQUIREMENTS:

Performance Based:

- Two (2) USA Swimming 11-12 “A” Times or Coach’s recommendation

Training Based Sets:

-        6x 200 IM @3:20

-        8x 100 KICK @2:00

-        16x 100 FR @1:30

… and any one of the following sets …

-        20x 100 FR @1:20

-        20x 100 BA @1:30

-        20x 100 BR @1:40

-        20x 100 FLY @1:30

ATTENDANCE:    All of these workouts are optional at this level, but we hope that those interested in moving into the NATIONAL Group speak with their coaches to plan out a strategy to get them prepared for the demands of the NATIONAL program.

MEETS:     Swim meets will be offered locally, as well as throughout the State and Nationally.

 
Current Practice Schedule Here

College (Grad.) Group

Our Elite COLLEGE/POST GRAD Group is created of top swimmers with extremely high ambitions and very strong commitment to succeed on the College and International level. The goals include: Olympic Trials, Top International meets, Senior Nationals, as well as start getting ready for next year's NCAA and Conference Championships.

Admittance to this group will be based on, but not limited to attendance, ability, and willingness to change. This group focuses on each athlete’s needs to excel in the sport. Practices include all aspects of sophisticated and modern training including: dryland & weights.

Workout times will vary for our post grads (depending on their work/other commitments). Times and schedule vary by individual training group.

Participation in this program is by invitation only. Please contact us to discuss your personal goals and situation.

FALL & SPRING SCHEDULE   (YEAR ROUND GROUP):

In-water workouts are offered:

-     Mondays through Fridays from 5:00pm - 7:00pm, with …

 … 30min. Dryland opportunities available before or after in water training.

-     Morning practices, which focus on specific swimming endurance and power, are offered four (4) weekdays from Tuesday to Friday from 5:30am to 6:45am.

-     Saturdays are offered from 10:00am - 12:45pm (includes 45 minutes of dryland/wetland).

SUMMER SCHEDULE   (YEAR ROUND GROUP):

In-water workouts are offered:

-     Mondays through Fridays, from (6:30)7:00am - 9:30am.

-     Dryland, from 9:45am - 11:00am.

-     Afternoon practices, which focus on the technical aspects of Strokes, are offered Mondays & Fridays, from 5:00pm - 7:00pm.

-     Saturdays are offered from 10:00am - 12:45pm (includes 45 minutes of dryland/wetland).

SUMMER (ONLY) College Swimmer:         

(We will work with your work/internship schedule)

-     Mondays through Fridays, from (6:30)7:00am ~ 9:30am

-     Saturdays, from 8 ~10am

-     Weights opportunities available MO, WE, FR (for FAU Team only at this time)

-     Dryland opportunities available everyday, from 9:45am - 11:00am.

-     Afternoon practices, which focus on the technical aspects of Strokes, are offered Mondays & Fridays, from 5:00pm - 7:00pm (can be offered MO-WE-(FR) from 1 – 2:30pm, depending on number of swimmers).

AGES:      17 & Up

GROUP LIMITED to:   40 Participants

REQUIRED Registration:     USA-S Registration

ENTRY REQUIREMENTS:

Performance Based:

- Two (2) USA Swimming 17-18 “AA” Times

Training Based Sets:

-    4x 400 IM @6:00

-    12x 100 KICK @1:50

-    24x 100 FR @1:20

… and any one of the following sets …

-    24x 100 FR @1:10

-    24x 100 BA @1:20

-    24x 100 BR @1:30

-    24x 100 FLY @1:20

ATTENDANCE:    Attendance is expected at all practices, barring extreme individual circumstances.

MEETS:     Swim meets will be offered locally, as well as throughout the State and Nationally.

 
Current Practice Schedule Here

National Group

Our National Group is structured to provide the highest level training and preparation needed for success on the national and international stage. Participants in this group should have the background and mindset needed to train to be the best, day in and day out.

The focus of our National Group is competing successfully at the highest levels of the sport. Most of the members of this group are vying for spots on our, or other countries, National Teams. This is an elite environment where the athletes and coaches have every possible tool available to meet their high end goals.

Participation in this program is by invitation only.

FALL & SPRING SCHEDULE:       

In-water workouts are offered:

-     Mondays through Fridays from 5:00pm - 7:00pm, with …

 … 30min. Dryland opportunities available before or after in water training.

-     Morning practices, which focus on specific swimming endurance and power, are offered four (4) weekdays from Tuesday to Friday from 5:30am top 6:45am.

-     Saturdays are offered from 10:00am - 12:45pm and includes forty five (45) minutes of dryland and/or wetland.

SUMMER SCHEDULE:     

-     Mondays through Fridays, from 7:00am - 9:30am In Water.

-     Dryland, from 9:45am - 11:00am.

-     Afternoon practices, which focus on the technical aspects of Strokes, are offered Mondays & Fridays, from 5:00pm - 7:00pm.

-     Saturdays are offered from 10:00am - 12:45pm (includes 45 minutes of dryland/wetland).

AGES:      13 & Up

GROUP LIMITED to:   16 Participants

REQUIRED Registration:     USA-S Registration

(AAU Registration needed if working on Stroke with Coach Eddie)

ENTRY REQUIREMENTS:

Performance Based:

- Two (2) USA Swimming 17-18 “AA” Times

Training Based Sets:

-    4x 400 IM @6:00

-    12x 100 KICK @1:50

-    24x 100 FR @1:20

… and any one of the following sets …

-    24x 100 FR @1:10

-    24x 100 BA @1:20

-    24x 100 BR @1:30

-    24x 100 FLY @1:20

ATTENDANCE:    Attendance is expected at all practices, barring extreme individual circumstances.

MEETS:     Swim meets will be offered locally, as well as throughout the State and Nationally.

 
Current Practice Schedule Here

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