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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.  For questions or concerns please contact our Head Coach at coachray@liquidlightning.org or coachkatie@liquidlightning.org.

Revised 4/14/2015

Intro to Competitive swimming

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 for the next Group (Group 1). This group is open to swimmers 8 years and under. Max Size of Group 18 swimmers.

Practice Day/Times:   Tuesday 5:30-6:30pm and Friday 7:00-8:00pm.

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 5 years old.

Swim Meet level requirements:

·       Participate in Club Dual Meets (MCSL).

 

 

Group 1
 

Group I: This group is for novice level swimmers who are comfortable with the water and are able to swim freestyle and backstroke with the additional knowledge of basic breaststroke kick. The emphasis for Group I is based on the development of strokes, starts, and turns, while building the swimmer's confidence in a competitive environment. This group is open to swimmers 10 years and under.

Practice Day/Times: 5:30 p.m. - 6:30 p.m. Monday through Thursday and Friday from 7:00 p.m. - 8:00 p.m. Max Size of Group: 25 Swimmers.

Entry-level requirements:

·       Able to swim 100 yds. (4 lengths) freestyle with a proper kick and breathing (head turned to the side) focusing on body position and propulsion through the water.

·       Able to swim 100 yds. (4 lengths) backstroke with a straight arm recovery, shoulders rolling and a proper kick focusing on a flat body position and propulsion through the water.

·       Able to kick 200 yds. (8 lengths) of freestyle kick while keeping their toes pointed while maintaining proper body position.

·       Able to perform an introductory level of breaststroke kick focusing on keeping the knees within shoulder width and turning the ankles out to hold water.

·       Able to perform an introductory level of butterfly kick (dolphin kick) focusing on keeping the legs together while pointing the toes.

·       Able to perform a proper dive from the side of the pool focusing on entering the water first with the hands followed by head, shoulders, knees and toes.

Performance level requirements:

·       Meet the minimum age requirements of 6 years old.

·       Recommended three of the five scheduled weekly practice sessions.

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

Swim Meet level requirements:

·       Participate in Club Dual Meets (MCSL)

·       Participate in USA Meets (at coach’s discretion)

Equipment Used:

·       Personal Supplied:

·       Labeled competitive team racing swim suit (i.e. Speedo, TYR, Arena, Nike, Adidas).

·       Competitive goggles (i.e. Speedo, TYR, etc.).

·       Competitive swim cap.

·       Competitive fins (i.e. Speedo, TYR, etc.).  Please no scuba diving fins.

NOTE:  If you are unsure about what equipment is acceptable please ask the swim coach, they will be more than willing to provide suggestions.


Group 2 (Stroke Refinements)

Group II:  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 12 years and under.

Practice Day/Times: 5:30 p.m. - 6:45 p.m. Monday through Thursday and Friday from 7:00 p.m. - 8:00 p.m.

Entry-level requirements:

·       Able to perform 4 strokes (Free, Back, Breast, Fly)with legal turns.

·       Able to perform a racing start from the starting blocks.

·       Able to swim 10x100 Free on 2:00.

·       Able to swim 10x50 Free kick on 1:15.

·       Able to do a legal Free and Back Flip Turn.

·       Able to swim 5 x100 IM on 2:30.

Performance level requirements:

·       Meet the minimum age requirements of 8 years old.

·       Recommended four scheduled practice sessions per week.

Swim Meet level requirements:

·       Participate in Club Dual Meets.

·       Participate in USA Meets.

Equipment Used:

·       Personal Supplied:

·       Labeled competitive team racing swim suit (i.e. Speedo, TYR, Arena, Nike, Adidas).

·       Competitive goggles (i.e. Speedo, TYR, etc.).

·       Competitive swim cap.

·       Competitive fins (i.e. Speedo, TYR, etc.).  Please no scuba diving fins.

·       Competitive kick board.

NOTE:  If you are unsure about what equipment is acceptable please ask the swim coach, they will be more than willing to provide suggestions.

   


Group 3 (Advanced Training)

Group III: This group is made up of intermediate level swimmers and comprises 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 14 years -9 years old.

Practice Day/Times: 6:30 p.m. - 8:30 p.m. Monday through Thursday; Friday from 5:30 p.m. - 7:00 p.m.; and Saturday from 10:00 a.m. - Noon

Entry-level requirements:

·       Able to swim 10 x 100 free on 1:30 (i.e. swimmers should be able to hold 1:30 training pace for freestyle).

·       Able to swim 5 x 200 IM on 3:00.

·       Able to swim 16 x 25’s of each stroke on 25 seconds.

·       Able to swim 8 x 50 FL on 50 seconds.

·       Able to kick 10 x 100 on 1:50 with a kick board.

·       Able to perform all four strokes with legal turns.

·       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 all 4 strokes legally.

·       Able to streamline and kick off every wall 10 yards.

·       Able to kick under water streamline without breath for multiple consecutive 25 yards intervals.

Performance level requirements:

·       Meet the minimum age requirements of 9 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.

Swim Meet level requirements:

·       Participate in Club Dual Meets

·       Participate in USS Meets

·       Participate in Junior Olympics, State Championships and Zone Championships

Equipment Used:

·       Personal Supplied:

·       Labeled competitive team racing swim suit (i.e. Speedo, TYR, Arena, Nike, Adidas).

·       Competitive goggles (i.e. Speedo, TYR, etc.).

·       Competitive swim cap.

·       Competitive fins (i.e. Speedo, TYR, etc.).  Please no scuba diving fins. (Hydro training Finz recommended.)

·       Competitive kick board.

·       Mesh bag to hold equipment.

·       Snorkel (Finis brand recommended).

·       Pull buoy.

NOTE:  If you are unsure about what equipment is acceptable please ask the swim coach, they will be more than willing to provide suggestions.


Group 4

Group IV: These dedicated swimmers are committed to excellence in swimming and are expected to participate in a rigorous training program. These swimmers are very experienced and successful swimmers with State and National goals. This group is open to swimmers Senior Level swimmers only.

Practice Day/Times: 6:30 p.m. - 8:30 p.m. Monday through Thursday; Friday from 5:30 p.m. - 7:00 p.m.; and Saturday from 10:00 a.m. – Noon. This group will also participate in a weight-training program.

Entry Level requirements:

·       Minimally be a State qualifier for your age group dedicated to the LL program including:

·       100 % workout attendance including

·       Weight training.

·        Saturdays.

·        Doubles during holidays and the summer months.

·       Attend at all meets for your level including travel meets, Sectionals, Junior Nationals and above.

·       Prepared to train 12 months per year.
 

Training level / Ability:

·       Able to swim 10 x 100 free on 1:20.

·       Able to kick 10 x 100 choice on 1:50 with a board.

·       Able to read pace clock and get own repeat times for all training sets.

·       Know own best times for all events both short course yards as well as long course meters.

Supply your own personal equipment including club bathing suit, cap and sweat suit, goggles, kickboard and pull-buoy.

 

 

Lightning Group

Liquid Lightning’s new performance / requirement based training program: the Lightning Group.  We have been fortunate enough to have access to pool time previously unavailable to us for the duration of the spring session.  We have created a more dedicated practice group in this time slot.  The catch with this time slot, (Tuesday – Friday) is that there are only have 4 lanes available.   Thus, we can have a maximum of 24 swimmers in this group.   The basis for consideration hinged upon the following:

  1.  A Sectional Qualifier
  2. Has a Time in the 200 Free under 1:56.99
  3. Has coaches approval based on previous practice attendance and habits.                                                                                                                                                         Simply put, although the swimmer has not met either time requirement from above, the swimmer has exhibited a positive, non-distractive practice demeanor; has shown a willingness to maintain high effort levels and intensity throughout the duration of practice; has met or exhibited the attendance requirement on a continual basis.

Once in the group, swimmers be mindful of the primary requirement to maintain your slot in this group:  You need to maintain an 83% practice attendance.  This does not sound hard to maintain, but that means you will be at practice 5 out of 6 days a week.  Failure to maintain this practice attendance requirement will result in the loss of your slot for the remainder of the session.  If you prove that you can maintain the required practice attendance while in group 4, you will be re-considered for the next session.  Your schedule will be as follows:

                Monday: 6:30 pm – 8:30 pm

                Tuesday – Friday: 3:30pm – 5:30pm

                Saturday: 10am – 12 pm

The first 3:30pm – 5:30pm practice is scheduled for April 14th, 2015.  On Mondays and Saturdays, the Lightning Group will practice with Group 4.  The last scheduled 3:30-5:30 practice will be on June 5th.  The last week of practice, everyone will be practicing in the pm, as we wind down the school year and get ready for exams.

For those unable to attend practices from 3:30-5:30 Tuesday thru Friday, do not worry, you will still be able to do the same practice completed earlier in the day during the 6:30-8:30 practice slot.

 

 

 

 

 

 

 

 

 

 

 


 


 

 
 

Mesh bag to hold equipment