🏊 Pine Richland Aquatics Training Groups

Pine Richland Aquatics offers training and practice groups for swimmers of all ages and ability levels. Our goal is to provide age-specific training geared towards challenging each individual and developing them to the best of their abilities.

For more information, please click here to email us directly.

PRA Athlete Development Progression

Introduction

It is the ambition of PRA to educate swimmers and parents on what is required to progress through our training levels. PRA integrates USA Swimming developmental guidelines into our program and is committed to helping each athlete achieve their best.

Our program consists of a series of training groups. Athletes complete skill requirements in one group before advancing to the next. Progression is based on ability, not age. Goal sheets include life skills, test skills, and competitive skills needed to move forward.

Throughout the season, our coaches continually test, train, and educate swimmers to help them reach the next level.

Good Luck and Swim Fast!

Novice Group (includes ages 8 and younger)

The Novice group is the entry point for new swimmers. Swimmers must be able to complete 25 yards on their stomach and back.

  • Novice Group: Ages 9 and older; recommended 3-4 practices per week, offered up to 5 days (Mon–Fri), ~1 hour each.
  • Mini's Group: Ages 8 and younger; recommended up to 3 practices per week (Mon, Wed, Fri), ~30 to 60 minutes each depending on ability.

Required Equipment: Kick board, pull buoy, short fins, and a mesh bag for transport.

Skills Learned:

  1. Swim all 4 competitive strokes legally
  2. Certified for competitive racing starts
  3. Complete a continuous 10-minute swim
  4. Perform legal flip and open turns
  5. Participate in at least one swim meet
  6. Understand team rules and sportsmanship

Developmental Group

The Developmental group introduces swimmers to competitive swimming. Swimmers must swim all four strokes for at least 25 yards.

  • Recommended 3-4 practices per week (offered Mon–Fri), ~80 minutes each.
  • Ages typically range from 9 to 13.
  • Expected to compete in meets 1-2 times per month.

Required Equipment: Kick board, pull buoy, short fins, small hand paddles, snorkel, and a mesh bag.

Skills Learned:

  1. All Novice group skills
  2. Perform a legal 200 IM
  3. Introduction to competition-focused training
  4. Understand stroke cycles, distance per stroke, and efficiency
  5. Body/muscle awareness in water
  6. Track and understand personal best times
  7. Obtain an IMX score
  8. Importance of warm-ups and cool-downs
  9. Introduction to team responsibility and accountability
  10. Heart rate measurement and threshold training
  11. Proficiency in competitive starts and turns
  12. Introduction to test sets for group promotion

 

Junior Swimmers

The Junior group is designed for swimmers seeking to become proficient year-round athletes. Practices last 90 minutes to 2 hours, up to 6 days a week. Swimmers are expected to participate in dry-land training and compete in meets 1-2 times per month.

  • 9–10 years: Recommended 4 practices/week
  • 11–12 years: Recommended 5 practices/week
  • 13+ years: Recommended 5–6 practices/week

Required Equipment: Kick board, pull buoy, short fins, small hand paddles, snorkel, and a mesh bag.

Skills Learned:

  1. All Developmental group skills
  2. Maintain stroke rates and times and understand their relationship
  3. Threshold testing 1-2 times per season
  4. Energy system training and time chart usage
  5. Check resting and exercise heart rates
  6. Recognize competitors from other teams
  7. Understand the importance of consistent practice attendance
  8. Proper warm-up techniques for meets
  9. Accept responsibility for practice and meet performance

Senior Swimmers (9th Grade & Older)

The Senior group is designed for experienced swimmers seeking higher-level competition, from High School through collegiate levels and beyond.

  • Practices offered Mon–Sat, ~2+ hours each
  • Practice attendance is not mandatory but strong commitment is expected
  • Compete in LSC meets, including championships
  • Training focuses on achieving NCAA-level performance and Speedo Sectional qualifying times
  • Every athlete is supported to achieve their personal best, regardless of goal level

Required Equipment: Kick board, pull buoy, short fins, large hand paddles, small hand paddles snorkel, Finis tempo trainer, and a mesh bag.