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Pine-Richland
Aquatics offers training and practice groups for swimmers
of all ages and ability levels. It is the goal of the
Pine-Richland Aquatics to offer age specific
training for all of our athletes geared towards challenging each
individual and developing each individual to the best of THEIR
abilities.
Please call us to schedule a tryout, or click Here to send us an
email request for more information.
Pine-Richland Aquatics
Progression for Athlete Development
Introduction
It is the ambition of PRA to educate the swimmer and the parents,
on what is required to progress though our training levels. PRA has integrated USA
Swimming developmental guidelines into our training program. We are committed to
developing each athlete to achieve their best. To do this we have created a
series of color groups that our swimmers complete the skills, of
that level, and then moves up to the next level. Swimming is unlike most sports,
it is not guided by a child’s age, but instead by
ability. Each
swimmer can expect to complete each goal sheet to reach the next
level. Included in the
goal sheets is a series of requirements, life skills, test skills,
and competitive skills that must be completed to achieve the next
group. Through out the
season our coaches are testing, training, and educating the
swimmers to get them to the next level.
Good Luck and Swim Fast
Blue Groups
Blue 1:
This training group is
for the beginner swimmer. This group is an entry level
training set for younger children. The child must be able to swim
one length of the pool either on their stomach, back or combination
there of. Although
there is not an age restriction, this is primarily an 8 and under
group. This group
trains three times a week for thirty minutes each practice. Their days are primarily
Monday, Wednesday, and Friday. There will be a make up practice
offered on Saturday’s, when available. The skills required complete this
group include the following:
Requirements:
Can streamline from a push off for 10 yards
Can swim 25 yards of freestyle
Can swim 25 yards of backstroke
Begins proper starts for strokes
Understands rules and consequences
Able to Listen and understand the coach
Understands the importance of giving the coach their undivided
attention while giving instructions
Will be punctual to practice sessions
Will talk to the coach before and after each race
Blue 2:
This group is for the beginning competitive swimmer. A swimmer is eligible to
participate in this level if they can demonstrate they can perform
the requirements from Blue 1. Although there is not an age
restriction, this is primarily a 10 and under group. This group trains three times a
week for forty five minutes each practice. Their days are primarily Monday,
Wednesday, and Friday.
There will be a make up practice offered on Saturday’s, when
available. The skills
required to complete this group include the following:
Requirements:
Can perform all Blue 1 requirements
Can swim 25 yards legal breaststroke
Can swim 25 yards legal butterfly
Execute a start from the blocks with an underwater streamline for
1.5 body lengths.
Can complete a 10 minute non-stop swim
Understands the use of a pace clock
Has participated in a competitive situation
Green Groups
Green 1:
The green 1 group is for the novice swimmer. This is a good entry set for a
swimmer coming out of a Red Cross, Swim America lesson program or a
summer league team.
Swimmers should be able to handle a one our practice and be able to
do all four competitive strokes, turns, and starts. Although there
is not an age restriction, this is primarily a 12 and under
group. There are up to
six practices offered weekly, Monday through Friday and Saturdays
when available. They
are expected to be able to complete a one hour practice. There are
not mandatory practices, but we suggest the swimmers attend at the
following recommendations, when possible:
8 and Under = 3 times a week
9 and 10 = 4 times a week
11 and 12 = 5 times a week
The skills required to complete this group include the
following:
Requirements:
Can perform all blue group skills
Can perform 100 IM
Can perform a 50 of each competitive stroke
Can complete a 15 minute swim non stop
Achieves two minimum time standards in their age group with in the
same course (SCY/LC)
Competes in two USA sanctioned swim meets per season
Understands the concept of participating for a team
Understands sportsmanship
Green 2:
Green 2 is the introduction set into year around swimming. It is a good group for the
novice to come on board to the team and begin to focus on swimming
as a sport for life.
Swimmers are expected to swim, legal, all four competitive strokes,
turns, and starts.
They are also expected to swim the individual medley and one
distance event offered for their age group. There are up to six practices
offered weekly, Monday through Friday and on Saturdays when
available. They are
expected to be able to complete practice for up to an hour and one
half. There are not
mandatory practices, but we suggest the swimmers attend the
following recommendations when possible:
8 and under = 3 times a week
9 and 10 = 4 times a week
11 and Over = 5 times a week
The skills required to complete this group include the
following:
Requirements:
Can perform all blue group requirements
Can perform all Green 1 requirements
Can perform a 200 IM
Can complete a 100 of each competitive stroke
Understands purpose of heart rate measurement
Can perform a threshold test once a season
Participates in dry land exercises
Has achieved 4 minimum time standards in their age group within the
same course (SCY/LC)
Has achieved 2 second tier time standards in their age group with
in the same course (SCY/LC)
Begins to memorize the best times
Attends practice regularly (70% for a season)
Understands importance of being on time for warm up
Start to know other competitors from other clubs
Learns self and team accountability
White Groups
White 1:
White 1 is the group for the swimmer seeking to become a proficient
year around swimmer. A
swimmer in white one should be able to handle a water workout of up
to an hour and forty five minutes. An athlete will be introduced
into a dry land training circuit. They will begin to be introduced
into energy level and overload training methods. They will also be introduced to
proper nutrition and diet recommendations for athletes. They will be encouraged expected
to start to swim distance races. There are up to six practices
offered weekly, Monday through Friday and on Saturdays when
available. There are not mandatory practices, but we suggest the
swimmers attend the following recommendations when possible:
9 and 10 = 4 times a week
11 and Over = 5 times a week
The skills required to complete this group include the
following:
Requirements:
Can perform and must have complete all blue and green group
requirements
Can perform a threshold test twice a season
Has achieved 2 third tier time standards in their age group with in
the same course (SCY/LC)
Can complete a 200 in at least 2 competitive strokes other than
front crawl
Swims the 500/400 free at least once
Participates in weight room exercises 2-3 times weekly
Introduced to energy level training
White 2:
White 2 is the group for the swimmer seeking to make swimming their
primary year around sport. A swimmer in that wants to swim
in this group should be able to handle a water workout of up to two
and one half hours.
They will become proficient in energy level training along with
nutrition and weight room exercises. They are expected to swim all
races with a primary focus on distant and individual medley
training. There up to
11 practices offered weekly, their coach will recommend how many
they are expected to attend. Practices attendance is mandatory
at this level, and a swimmer is expected to maintain 70% bi-monthly
policy. Swimmers are
recommended to have 24 hours out of the water weekly.
Requirements:
Responsible for white 1 requirements
Begins to understand stoke cycles on consistent repeat times
Understands and can name two ways to minimize drag
Swims the 1000/800 free or 1650/1500 free and the 400 IM
Silver Group
Silver:
The silver group is the first step for a swimmer seeking larger
perspective for competition in the sport. The primary focus of this group
is on achieving the next level in competition. The swimmers goals should be
trying to make Sectionals, Junior Championships, and US Open
qualifying times.
There is mandatory practice attendance set for each swimmer
individually. The
number of practices offered are the same as white 1. A swimmers attendance is a
minimum of 90% weekly of the number expected.
Requirements:
Understands the roles and responsibility of being a team
leader
Understands distant per stroke, stroke cycles, and calculating
swimming speed
Can explain aerobic and anaerobic systems
Understands the nutritional requirements for training and
competing
Understands the difference in training programs and cycles
Has determined their long range goals
Made the zone team
Has made at least 2 sixth tier time standards in their age group
and in the same course (SCY/LC)
Make a top 16 reportable time
Gold Group
Gold:
Gold group is for the swimmer seeking the next level in
competition. Athletes
at this level should be focused on making finals at sectionals or
junior championships.
Their sights should set on making the spring championships or
summer national meet.
A swimmer at this level is expected to make every practice offered
with a weekly attendance of 100%.
Requirements:
Very knowledgeable in energy systems
Knows training paces for each level
Can discus training needs based off a test set
Develops their own nutritional plan for daily living
Made finals at Zones (13&O), sectionals, or Junior
Championships
Ranked with a top 16 time
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