PINK Squad

Introduction to what swim team is all about. We are learning to love the water and sport.

  • Submerge face underwater without plugging the nose and blow bubbles
  • Float on back for 30 seconds
  • Float on stomach for 15 seconds
  • Complete 25-meter freestyle without stopping
  • Complete 25-meter backstroke without stopping
  • Push off the wall on their stomach underwater with their arms above their head
  • Push off the wall on their back underwater with their arms above their head

WHITE Squad

This is the first step to prepare for competitive swimming. This squad was designed to continue development on all four strokes, flip turns, 2 hand touches, and swimming etiquette. Swimmers must be able to display the following:

  • Listen and pay attention to the coaches during practice
  • Attend practice at least twice a week
  • An understanding of butterfly
  • Proper dolphin kick
  • Correct breathing technique for freestyle, backstroke, and breaststroke
  • Show up to practice on time
  • Bring their own equipment: swim cap, goggles, and flippers

To practice at this level, you must be able to:

  • 200-meter freestyle with flip turns at every wall and without stopping
  • 100-meter backstroke with flip turns at every wall and without stopping
  • Legal 50-meter breaststroke without stopping and two hand touches on the walls
  • Full flip turn for freestyle and backstroke
  • Streamline off every wall

 

PURPLE Squad

This is where swimmers are introduced to training. This squad was designed to continue each swimmer’s development while increasing repetition and yardage. They will be encouraged to perfect their skills in all four strokes, flip turns and swimming etiquette. Swimmers must be able to display the following:

  • Listen, pay attention, and respect the coaches during practice
  • Attend practice 3-4 times a week
  • Swim 400-meter freestyle, 100-meter backstroke, 100-meter breaststroke, and 50 butterfly with good body position and without stopping
  • Understand what drills are
  • Proper and legal technique in all four strokes
  • Show up to practice at least 5 minutes early and be in the pool right when practice starts
  • Bring their own equipment: swim cap, goggles, water bottle, flippers, paddles, pull buoy, and kickboard

To practice at this level, you must be able to:

  • 8 x 50’s freestyle 1:15
  • 1 x 100 IM 3:00
  • 4 x 50’s streamline kick on back 2:00
  • Legal underwater breaststroke pullout
  • No flip turn backstroke to breaststroke in the 100 IM

 

BLACK Squad

This squad is our performance-focused group. These swimmers have already learned the basics and have been introduced to drills in all four strokes. The squad was designed to encourage a lifelong love and appreciation of swimming as they are introduced to a more rigorous training. The goal is to maintain an emphasis on stroke technique while including more aerobic and anaerobic training, racing skills, and dryland(gym) sessions. Swimmers must be able to display the following:

  • Attend practice 4-5 times a week
  • Respect towards the coaches and every teammate
  • Great team spirit and leadership skills
  • Swim 1000-meter freestyle, 100 backstroke, 100 breaststroke, 100 butterfly, and 200 IM with good body position and without stopping
  • Show up to practice at least 10 minutes early and be in the pool right when practice starts; not a minute later
  • Bring their own equipment: swim cap, goggles, water bottle, flippers, paddles, pull buoy, kickboard, and snorkel

To swim at this level, you must be able to:

  • 10 x 100’s freestyle 1:25
  • 4 x 200 IM 3:45
  • 4 x 50’s streamline
  • Kick on back 1:15