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Swim Groups

The following GUIDELINES are in place to outline the skill level RECOMMENDED for each group. Placement is based on the development and age of each swimmer with the coaching staff making the final determination.  A swimmer can move into one group up (regardless of age) based on passing certain test sets, as well as maintaining the level of training once in the desired group, that led the swimmer to that group.  For questions or concerns please contact our Head Coach at coachray@liquidlightning.org or coachkatie@liquidlightning.org.

Revised 4/14/2015

Sparks: 8 and unders

     The focus will be stroke development first and foremost.  Break it down and teach correct from the beginning.   Balance, body position and kicking are the core teaching concepts.  Competence in starts and legal turns and flip turns.  8 and unders must demonstrate the following in order to progress to the waves group:

 

PROGRESSION TARGETS

1x100 IM

2x 50s: 1 FLY and 1 BRST

2 x 50 backs with legal turn

 

Group Qualifications:

  5 years of age

1x100 FREE KICK

1x 25 KICK BRST OR FLY   

4x25s FREE with proper breathing

2x 25s BA

 
  • Swim Meet level requirements:

  • Any Club Hosted meet and B/C meet available

 

Equipment to be used:  kick boards, pull buoys and fins

 

ICS: Entry Level 9 -12 year olds

ICS Group: This is our Intro into Competitive Swimming Group that is designed for beginning swimmers. We will focus on basic swimming skills such as kicking, body position, and drills. The goal is to get the swimmers ready to successfully progress to the next training group depending on age.  This group is open to swimmers 9 – 12 years of age. Max Size of Group 18 swimmers.

Entry-level requirements:

·       Must be able to swim 50 yards (2 length) freestyle and 50 yards (2 length) backstroke.

·       Must be able to kick 50 yards (2 length) freestyle and 50 yards (2 length) backstroke.

·       Must have a positive attitude.

·       Must be able to swim in deep water.

Performance level requirements:

·       Meet the minimum age requirements of 9 years old.

Swim Meet level requirements:

·      Any Club Hosted meet and B/C meet available

 

Equipment to be used:  kick boards, pull buoys and fins

 

 

Waves: 9-11 Basic Training Group (stroke refinements)

This level is made up of beginning to intermediate level swimmers. This level will introduce the swimmers to swimming sets and pace times. We will also strengthen all four competitive strokes, and work on kicking, dives, and turns.  This group is open to swimmers between the ages of 9-11.  Swimmers in this group must display the ability to maintain a high level of personal integrity, be a supportive team mate as well as display good sportsmanship to all competitors, officials and coaches.  In this group, it is required that each swimmer owns their set of fins.

Waves Training Group:

  • This group is for experienced 9-11 year old swimmers with the focus on mechanics of competitive strokes, starts & turns, as well as an introduction to speed work and goal setting. Maintenance of proper stroke mechanics during pace sets coupled with an emphasis of kick development are constants in the daily and weekly training cycles. Practice goals are geared toward achieving personal best and future state championship qualifications. Dryland consists of core exercises and flexibility drills.  Test sets will be included in the monthly plan. This group is offered 5 practice times per week. This group is for swimmers who attend a minimum of 75% practices per week and attend all or most recommended meets on the meet schedule.

Entry-level requirements:

  • Able to legally (including turns) perform 4 x 50s Free,4 x 50s Back, 4 x 50s Breast and 4 x 50s Fly

  • Able to Swim 10x100 Free on 1:50.

  • Able to Kick 6 50s FLY, BRST and FREE on 1:20.

  • Able to Swim 8 x 25s FLY, BACK and BRST on :35

Waves Development Group:

  • This group is made up of athletes who are at least 9 years old and have demonstrated basic knowledge of all four competitive strokes by swimming a legal 100-yard IM.  These swimmers also have a beginning knowledge of all starts and turns.  The goals of this group are to improve stroke and racing skills, and develop better swim conditioning in order to develop the ability to attain entry into the Training group, and to continue on the path of forward progress.  The primary age group is 9-11 years old.  In order to show continued improvement and progress toward the next practice group, swimmers should attend at least three practices per week.

Swim Meet level requirements:

  • Participate in USS Meets

  • Participate in Junior Olympics, State Championships and Zone Championships

 

Equipment to be used:  kick boards, pull buoys and fins

 

Cyclone:  11 – 13 Advanced Age Group Training

This is the transition group to the Senior Programs.  Here swimmer technique is advanced thru continuous drill and direction of the staff.   Training levels will increase dramatically as well the development of pace (knowing what a pace is and what it feels like), the importance of being fast underwater and the heightened importance of being a well-rounded swimmer thru the IMX events as well as the distance events.  Dryland sessions will also be conducted based upon coach’s discretion.  This group is made up of dedicated athletes who have mastered all four strokes. Swimmers are encouraged to compete at local and travel meets and to strive for State-meet qualifying times. This group is open to swimmers between the ages 11-13.  Swimmers in this group must display the ability to maintain a high level of personal integrity, be a supportive team mate as well as display good sportsmanship to all competitors, officials and coaches.   In this group, swimmers are required to own their own fins, training paddles (figure 8s we call them) and training snorkel.

Entry-level requirements: Cyclone Training Group

    • Able to perform a 200 of all four strokes and turns legally in its entirety, including the ability to demonstrate and hold an underwater kick off each wall for 10 yards.

    • Able to read and understand how to use the pace clock.  The swimmer must be able to record their times for each repeat conducted in the set.

      • Able to swim 10 x 100 free on 1:25 (i.e. swimmers should be able to hold 1:25 training pace for freestyle).

      • Able to swim 5 x 200 IM on 3:20.

      • Able to swim 6 x 50s Fly, 6 x50s BA and6x50s BRST on 55 seconds.

       Performance level requirements:

  • Meet the minimum age requirements of 11 years old.

  • Recommended five scheduled practice sessions per week.

  • Participate in all dry-land activities recommended by the coaching staff.

  • Swimmer must show a level of maturity, respect and understanding so that the coach can advance the swimmer through the club’s progressions.

 

Cyclone Developmental Group:

The Goal of this group is to develop the technique, turns and under water kicking and aerobic capacity in order to progress to the Training Group.  Swimmers in this group will develop proper pacing while maintaining proper stoke mechanics, develop better race strategies and learn basic dryland and stretching techniques.  Recommend attendance for this group is 75% of available weekly practice sessions.  

 

Swim Meet level requirements for both groups:

Participate in USS Meets

Participate in Junior Olympics, State Championships and Zone Championships (based upon time qualifictions)



 

Equipment to be used:  kick boards, pull buoys, fins, snorkels and hand paddles

 

Senior Group:

All HS swimmers and swimmers minimum age of 14:   Swimmers in this group must display the ability to maintain a high level of personal integrity, be a supportive team mate as well as display good sportsmanship to all competitors, officials and coaches.

Split into two Groups based on test sets / aerobic capacity / willingness to train (attendance)

        Senior Training Group – Focus on the ability to maintain stroke proficiency while developing the aerobic capacity though a seasonal plan based on monthly and weekly training cycles.  Attendance 4 out of 6 practices a week.  Focus will be on developing technique, perfecting turns and fast under water kicking.  Test sets will be used to assist in predicting meet performance as well as resetting practice pace times.  

            Aside from test set results:  Completion of 200 IM, 500 Free, 200 Fly, 200 Back, 200 Brst

    Test set Targets:

      • 5 x200s FREE            @ 2:45

      • 5 x 100s FLY, BACK and BRST     @ 1:40

      • FREE LADDER 100 – 800     @ 1:25 BASE 100 – without breaking technique

      • 8 x 50s FLY, BACK, BRST        @ :50

      • The Group will use: kick boards, pull buoys, fins, snorkels and hand paddles

      • This group will be required to attend one meet a month based upon time achievements.

Swim Meet level requirements:

  • Participate in USS Meets

  • Participate in Junior Olympics, State Championships, Sectionals, Zone Championships and Junior National Championship Meets

  • Participate in Team Travel Meets

 

    Senior Developmental Group – Focus on building endurance and technique levels in order to move into the Training Group.   Attendance in this group is recommended to be 3 -4 times a week for maximum benefit and to develop the ability to achieve the goal times of the Training Group.  The development of proper stroke mechanics, turns and fast underwater kicking will be coupled with interval training as well as endurance training.  

        The Group will use: kick boards, pull buoys, fins, snorkels and hand paddles

Swim Meet level requirements:

·       Participate in USS Meets

·       Participate in Junior Olympics, State Championships, Sectionals, Zone Championships and Junior National Championship Meets

 

The Group will use: kick boards, pull buoys, fins, snorkels and hand paddles

 

Lightning Group : Elite level training group.

Lightning group:  Based upon Coach’s Approval, must be either a sectional qualifier; possess a 200 free time under 1:56.55; and / or have coach’s approval based upon training habits, attendance and proximity to sectional qualifying standards.

Eligibility: 13 and up.  For Pre-team, Thunder group, ages 11 and 12 to be eligible.

Goal: To foster and further develop the goals of athletes willing to commit to a larger volume of practice time, where the group as a whole are able to unite and jointly strive for excellence.

  1. This is a year round, upper level program that strives to motivate swimmers to the Sectionals and National Level time standards.  This group will have a minimum of 6 practice sessions a week as well as 3 dryland sessions per week.  These athletes are required to attend 2 out of 3 dryland sessions as well as 5 out of 6 practices a week.  Sound attendance records will be kept and reviewed periodically with staff and swimmer.  If attendance requirements are not upheld (Target is 83% per week):

    1. First will come a 3 week probationary period after the first month.

    2. After the probationary period / 2nd review, if attendance is still lacking the swimmer will be transferred to their age appropriate group (seniors of strikes).

    3. If positive attendance is maintained, the swimmer may transfer into the group again at the end of the session.

  2.  Swimmers in this group must display the ability to maintain a high level of personal integrity, be a supportive team mate as well as display good sportsmanship to all competitors, officials and coaches.  Represent the Liquid Lightning to the highest level and be cognizant that you are role models to all the younger and developing swimmers on the team, so be prepared to act accordingly. Lightning group swimmers shall submit goal sheets and develop with coaching staff a written strategy as to how to attain these goals.  Swimmers in both groups shall consult with coaching staff in meet entries, as different meets will have designated events to compete in.  This group will also “give back to team”: required group function will to be work in needed capacities in the LL sponsored Guppy Bowl.

    Swim Meet level requirements:
    1.  Designated Winter and Summer Travel Meets
    2.  State championships

3.Zone Championships
4.  Spring sectionals
5.  NCSA
6.  Junior / Senior Nationals
7. Summer sectionals       

    Test set Targets: without Breaking Technique

Lightning Group:                                                  Thunder Group:       

10 x 200s FREE                @ 2:20                        8 x200s FREE            @ 2:45

8 x 200 IMS                @ 2:40                              5 x 100s FLY, BACK and BRST     @ 1:30

FREE LADDER 100-1,000 @ 1:15 BASE 100    FREE LADDER 100 – 800     @ 1:20 Base 100

8 400s FREE                @ 4:45                            10 x 50s FLY, BACK, BRST    @ :45

5 x 200s FLY                @ 3:00                            5 x 200 IMS            @ 2:55

 

* A swimmer can move into one group up (regardless of age) based on passing certain test sets, as well as maintaining the level of training once in the desired group, that led the swimmer to that group.

 

 


 

 
 


 

 
 

Mesh bag to hold equipment