Seniors 13 & Over
The primary focus of this group is to achieve the highest level of swimming potential of each individual swimmer. This group consists of committed swimmers that have sufficient Competitive swimming experience. Mentally and physically these swimmers demonstrate the ability to have high levels of training. Swimmers are strongly recommended to attend all 8 work outs per week. Senior swimmers are required to attend all competitions scheduled by the coach.

Tryout Standards

Typical Workout
12 x 50 free style @ :40
12 x 100 free style @ 1:10
8 x 200 free style @ 2:20
2 x 500 free style @ 5:50
6 x 200 IM @ 3:00
12 x 50 butterfly @ :50
12 x 50 back stoke @ :50
10 x 50 breast @ :55
10 x 50 Kick @ :60 		Warm-Up 600 (200 fr,200ch,200fr)
16 x 50 Drill/Swim x25
9 x 100 3@85% 3@90% 3@95%
8 x 100 kick Neg. Split 4 Fr 4ch
20 x 50 4 of each stroke, Build
16 x 100 Rolling int. 4 sets of 4
12 x 100 Odds free Evens stroke
4 x 100 Fast For time
6 x 100 cool down with breathing control
TOTAL = 7400yds

Swimmers of the Senior Group are expected to:
  • Arrive prepared and on time to practice and meets. Suits, cap, goggles, Water bottles.
  • Be physically and mentalLy mature to handle strenuous work outs.
  • Focus throughout the entire practice and work toward challenging themselves in each set given.
  • Listen to instruction and attempt any given drill or task without disrupting other swimmers.
  • Participate in a cross training program, set up by coach.
  • Participate in at least one swim meet per month
  • Set short term and long term goals and work to achieve them.
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Senior Development (13 & Over/12 and under special cases)
These swimmers may have competitive swimming background exercise, but needs more work on their strokes and ability to workout. These swimmers are strongly recommended to work out 5 days a week. The Primary focus of this group is to improve the swimmers stroke skills, Technique and speed. Development of competitive attitude for the sport is also an important focus. These swimmers attend all levels of competition according to each ones level of speed or ability.
Swimmers are required at the age of 13, with some exceptions, to complete the following standards.

Tryout Standards

Typical Workout

12 x 50 free style @ :50
10 x 100 free style @ 1:30
8 x 200 free style @ 3:10
4 x 200 IM @ 3:45
10 x 50 butterfly @ :60
10 x 50 back stoke @ :60
10 x 50 breast @ 1:05
10 x 50 Kick @ 1:05

Warm-Up 600 (200 fr,200ch,200fr)
12 x 50 Drill/Swim x25
6 x 100 kick
20 x 50 4 of each stroke, Build
12 x 100 Rolling int. 3 of 4
10 x 100 Odds free Evens stroke
6 x 100 fast for time.
6 x 100 cool down with breathing control
TOTAL = 5700yds


Swimmers of the Senior Development are expected to:
  • Arrive prepared and on time to practice and meets. Suits, cap, goggles, Water bottles.
  • Physically and mentally mature to handle strenuous work outs.
  • Focus thought out the entire practice and must work toward challenged themselves in each set given.
  • Listen to instruction and attempts any given drill or task with out disrupting other swimmers
  • Participate in at least one swim meets per month
  • Set short term and long term goals and work to achieved them.
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Junior Group III (12 & Under / 13 over )
This group is designed to meet the needs of those swimmers who desire to achieve a high level in swimming. Swimmers in this group are competent in all four strokes and may have extensive competitive swimming experience. Swimmers in this group are strongly recommended to swim 4-6 times per week. The primary the focus of this group is to prepare athletes mentally and physical for senior groups. Focusing on development stroke techniques and proper training swimmers in this group strive to achieve A and AA National times in their age group. The swimmers attend and compete in the “A, B and C” level meets.
Swimmers of the Junior Group III must be able to complete the following Tryout Standards:

Tryout Standards

Typical Workout
10 x 50 yards @ 1:00 free style
8 x 100 yards @ 1:55 free style
6 x 200 yards @ 3:50 free style
8 x 100 yards @ 2:15 IM
10 x 50 yards @ 1:10 butterfly
10 x 50 yards @ 1:10 back stoke
10 x 50 yards @ 1:15 breast stroke
10 x 50 Kick @ 1:15 		Warm-Up 700 (200 fr, 100 b, 100 br,    100 fly drill, 200 kick)
8 x 50 Drill/Swim
5 x 100 kick
12 x 50 build, 4 being the fastest
4 x 200 free style 3:55
5 x 100 drill swim stroke 2:10
200 cool down
TOTAL = 3700yds

Swimmers of the Junior Group II are expected to:
  • Arrive prepared and on time to practice and meets. Suits, cap, goggles, Water bottles and fins. Not take excess bathroom breaks/when given breaks return as soon as possible.
  • Physically and mentally mature to handle strenuous work outs.
  • Focus thought out the entire practice and must work toward challenged themselves in each set given.
  • Listen to instruction and attempts any given drill or task with out disrupting other swimmers
  • Participate in at least one swim meets per month
  • Set short term and long term goals and work to achieved them.
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Junior Group II (age range 8 - 12)
This group may contain swimmers with some competitive swimming experience. These swimmers are strongly recommended to attend 4-5 work outs per week. By primarily focusing on stroke techniques improvements this groups’ main goal is to further development training aspects of swimming. Swimmers in this group will range from a time standards to B and C time standards.This will depend on there age group.Swimmers in this group are strongly recommended to attend all meets scheduled by the coach.
Swimmers of the Junior Group II must be able to complete the following Tryout Standards:

Tryout Standards

Typical Workout

6 x 50 yards @ 1:15 free style
4 x 100 yards @2:00free style
4 x 200 yards @3:50 free style
4 x 100 yards @2:45 IM
5x 50 yards @1:10 butterfly
5 x 50 yards @ 1:20backstoke
5 x 50 yards @1:30breaststroke
8 x 50 Kick @1:30

Warm-Up 400 200 kick with board
6 x 50 Drill/Swim
3 x 100 kick
6 x 50 build, 4 being the fastest
2 x 200 free style 3:55
4 x 100 drill swim stroke 2:10
100 cool down
TOTAL = 2400yds

Swimmers of the Junior Group I are expected to:
  • Arrive prepared and on time to practice and meets (suit, cap and goggles).
  • Focus and attempt any given drill or task with out disrupting other swimmers.
  • Listen to instructions and translate what coaches are asking to correct body movements.
  • Know all four stokes and are able to do 50 yards legally in practice and at meets.
  • Consistently utilize streamlines off walls, front flip turns, and side breathing.
  • Participate in swim meets and excited about learning more and challenging themselves.
  • Physically and mentally mature enough to handle a more strenuous work out than Age Group 1 & 2.
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Junior Group I (10 & Under)
These swimmers in this group are commencing their competitive swimming experience, swimmers in this group need more work on their stroke technique. They are recommended to swim 3-5 times per week. The primary focus of this group is to improve the swimmers stroke skills and technique. Development of enthusiasm for the sport is also an important focus. The swimmers attend and compete in the “B-C” level meets. 
Swimmers of the Junior Group I must be able to complete the following Tryout Standards:

Tryout Standards

Typical Workout

10 x 50 @ 1:30
4 x 100 I.M. @ 3:00
6 x 50 Back
6 x 50 Breast
6 x 50 Fly
6 x 50 Kick @ 2:00

Warm-Up 300 free, 300 kick
8 x 50 Drill/Swim
4 x 100 I.M.,
8 x 25 Stroke
TOTAL = 1600yds

Swimmers of the Junior Group I are expected to:
  • Arrive prepared and on time to practice and meets (suit, cap and goggles).
  • Focus and attempt any given drill or task with out disrupting other swimmers.
  • Listen to instructions and translate what coaches are asking to correct body movements.
  • Know all four stokes and are able to do 50 yards legally in practice and at meets.
  • Consistently utilize streamlines off walls, front flip turns, and side breathing.
  • Participate in swim meets and excited about learning more and challenging themselves.
  • Physically and mentally mature enough to handle a more strenuous work out than Age Group 1 & 2.
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Age Group II (Beginner and Intermediate)
These swimmers may have little to no previous competitive swimming experience, but are enthusiastic and eager to learn. These swimmers are recommended to swim 3 times per week. The focus of Age Group I & II is to learn and be able to swim all four competitive strokes (Butterfly, Back, Breast, & Free) correctly. Games and drills are frequently used to keep learning fun and exciting. Swimmers attendance to either Novice Fun Meets or “C” level meets are recommended to help skill development.
Swimmers must be able to complete the following Tryout Standards (SCY):

Age Group I (8 & Under)

Age Group II (11 & Under)

4 x 25 Free
4 x 25 Back
25 streamline kick
25 kick on back

5 x 50 Free
5 x 50 Back
25 Streamline Kick
25 Streamline Kick on back

Swimmers in Age Groups I and II are expected to:
  • Be prepared and on time to practice (suit, cap, and goggles).
  • Be focused and attempt any given drill or task with out disrupting other swimmers.
  • Listen to instructions and translate what coaches ask into correct body movements.
  • Be physically and mentally mature enough to handle a 1 hour practice.
  • Perform streamlines, turns, and side breathing as often as possible

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Age Group I (5-8)
In this group swimmers will learn the fundamentals of each stroke. (Butterfly, Back, Breast, & Free) These swimmers have no previous competitive swimming experience, but are enthusiastic and eager to learn. These swimmers are recommended to swim 3 times per week. Games and drills as well as in the water instruction will be frequently used to keep learning fun and exciting. Swimmers attendance to either Novice Fun Meets or “C” level meets are recommended to help skill development.
Swimmers must be able to complete the following Tryout Standards (SCY):

Age Group I (8 & Under)

Age Group II (11 & Under)

1 x 25 Free
1 x 25 Back
25 streamline kick
25 kick on back

1 x 50 Free
1 x 50 Back
25 Streamline Kick
25 Streamline Kick on back

Swimmers in Age Groups I and II are expected to:
  • Be prepared and on time to practice (suit, cap, and goggles).
  • Be focused and attempt any given drill or task with out disrupting other swimmers.
  • Listen to instructions and translate what coaches ask into correct body movements.
  • Be physically and mentally mature enough to handle a 1 hour practice.
  • Perform streamlines, turns, and side breathing as often as possible



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