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Swim Team News
 

2017-2018 Competitive Swim Team Practice Groups

All Practice Times and Groups and time requirements are subject to change as well as pool closings such as thunder storms.

Practice Group Goals & Age Group Guidelines

Senior - (SR) - (AGES 15 & Up) (Ages may differ due to meet and/or practice performance)
(National and Pre-National Team members)
(Swimmers may only be entered into this practice group by Head Coach Recommendation)
Practice is 60-70% focused on physical fitness & training for confidence and competence in events such as; 200 IM, 400 IM, 200 Fly, 200 Breast, 200 Back, 200 Free, & 500 Free. Swimmers must be proficient in all 4 strokes and turns.  30-40% of practices will be focused on proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts.
Seniors are encouraged to utilize the YMCA Health and Fitness classes such as the following: Pilate's, Yoga, and Fitness Yoga in addition and not to replace water practices. For days and times go to the Pocono Family YMCA Web Site (Click Here) or perform Dryland exercises at home or use a Vasa Trainer at least 3 times a week.

Practice Attendance Requirements (MOST IMPORTANT): 5-9 times a week (17.00 hours of Practice time if attend 6 days a week) 40,000 - 60,000 yards per week. Morning Practices are available in ESS & YMCA (See Practice Schedule) plus 1.5 - 2.5 hours of Dryland a week.

Performance Requirements: 1:53.00 IN 200 Free or 2:08.00 IN 200 IM

Dry-Land Training & Practice Performance Requirements: 10x100's Free on 1:05, 5x200IM on 2:30, 5x200 FLY, BK or BR on 2:40, Push Ups-40 (1 min), Core Body (2min), 20 V-Ups (1 min), Streamline Squats 30 (1 min), Block Chins-30 (1 min)

Vasa / Dryland Training Independent Works Outs - (14 & Up) Done preferably in the morning as a replacement to morning work outs. 2-3 times a week (Download Vasa Work Out in PDF)(Download Dryland Work Out in PDF)

Weight Lifting Work Outs (Download Work Outs)

Going on a Vacation or Trip (Bring Vacation Work Outs)

Required Practice Equipment:

  • Practice Suits (2-3 recommended) (NOT TEAM SUIT)
  • Goggles and Swim Cap (NOT TEAM CAP)
  • Positive Drive Training Fins (Round Fins) (Put name on with Sharpe)
  • Swim Stuff Rubber Swim Fins (Long) (Put name on with Sharpe)
  • FINIS Sr Swimmer's Snorkel (Put name on with Sharpe)
  • Speedo I.M. Tech Paddles (ONE SET)(M/L)
  • Speedo Pull Buoy II Large (Put name on with Sharpe)
  • Stretchcordz Drag Belt/tow Tether 16" Chute (Put name on with Sharpe)
  • Speedo Adult Kick board (Optional) (Put name on with Sharpe)
  • Mesh Equipment Bag (Put name on with Sharpe)

Order Team Shirts Online

(USA Swimming Membership Recommended) - (Find Out Your USA Times Rank)

Senior - (SR2) - (AGES 14 & Up) (Ages may differ due to meet and/or practice performance)
(National and Pre-National Team members)
(Swimmers may only be entered into this practice group by Head Coach Recommendation)
Practice is 60-70% focused on physical fitness & training for confidence and competence in events such as; 200 IM, 400 IM, 200 Fly, 200 Breast, 200 Back, 200 Free, & 500 Free. Swimmers must be proficient in all 4 strokes and turns.  30-40% of practices will be focused on proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts.
Seniors are encouraged to utilize the YMCA Health and Fitness classes such as the following: Pilate's, Yoga, and Fitness Yoga in addition and not to replace water practices. For days and times go to the Pocono Family YMCA Web Site (Click Here) or perform Dryland exercises at home or use a Vasa Trainer at least 3 times a week.

Practice Attendance Requirements (MOST IMPORTANT): 5-9 times a week (17.00 hours of Practice time if attend 6 days a week) 40,000 - 60,000 yards per week. Morning Practices are available in ESS & YMCA (See Practice Schedule) plus 1.5 - 2.5 hours of Dryland a week.

Performance Requirements: 2:09.00 IN 200 Free or 2:25.00 IN 200 IM

Dry-Land Training & Practice Performance Requirements: 10x100's Free on 1:10, 5x200IM on 2:35, 5x200 FLY, BK or BR on 2:50, Push Ups-40 (1 min), Core Body (2min), 20 V-Ups (1 min), Streamline Squats 30 (1 min), Block Chins-30 (1 min)

Vasa / Dryland Training Independent Works Outs - (14 & Up) Done preferably in the morning as a replacement to morning work outs. 2-3 times a week (Download Vasa Work Out in PDF)(Download Dryland Work Out in PDF)

Weight Lifting Work Outs (Download Work Outs)

Going on a Vacation or Trip (Bring Vacation Work Outs)

Required Practice Equipment:

  • Practice Suits (2-3 recommended) (NOT TEAM SUIT)
  • Goggles and Swim Cap (NOT TEAM CAP)
  • Positive Drive Training Fins (Round Fins) (Put name on with Sharpe)
  • Swim Stuff Rubber Swim Fins (Long) (Put name on with Sharpe)
  • FINIS Sr Swimmer's Snorkel (Put name on with Sharpe)
  • Speedo I.M. Tech Paddles (ONE SET)(M/L)
  • Speedo Pull Buoy II Large (Put name on with Sharpe)
  • Stretchcordz Drag Belt/tow Tether 16" Chute (Put name on with Sharpe)
  • Speedo Adult Kick board (Optional) (Put name on with Sharpe)
  • Mesh Equipment Bag (Put name on with Sharpe)

Order Team Shirts Online

(USA Swimming Membership Recommended) - (Find Out Your USA Times Rank)

Pre-Senior - (PSR) - (AGES 12-16) (Ages may differ due to meet and/or practice performance)
(Swimmers may only be entered into this practice group by Coach Recommendation)
Practice is 50-60% focused on physical fitness and training for confidence and competence in events such as; 200 IM, 100 Fly, 100 Breast, 100 Back, 200 Free, and 500 Free. 40-50% of practices will be focused on proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts.

Practice Attendance Requirements (MOST IMPORTANT): 3-6 times a week (17.00 hours of Practice time if attend 6 days a week) 35,000 - 44,000 yards per week. Morning Practices are available in ESS, LIS & YMCA (See Practice Schedule) plus 1.5 - 2.5 hours of Dryland a week.

Performance Requirements: 2:20.00 IN 200 Free or 2:35.00 IN 200 IM

Dry-Land Training & Practice Performance Requirements: 10x100's Free on 1:25, 5x200IM on 3:00, Push Ups-30 (1 min), Core Body (1:30min), 15 V-Ups (1 min), Streamline Squats 25 (1 min), Block Chins-25 (1 min)

Vasa / Dryland Training Independent Works Outs - (12 & Up) Done preferably in the morning as a replacement to morning work outs. 2-3 times a week (Download Vasa Work Out in PDF)(Download Dryland Work Out in PDF)

Weight Lifting Work Outs (Download Work Outs)

Going on a Vacation or Trip (Bring Vacation Work Outs)

Required Practice Equipment:

  • Practice Suits (2-3 recommended) (NOT TEAM SUIT)
  • Goggles and Swim Cap (NOT TEAM CAP)
  • Positive Drive Training Fins (Round Fins) (Put name on with Sharpe)
  • Swim Stuff Rubber Swim Fins (Long) (Put name on with Sharpe)
  • FINIS Sr Swimmer's Snorkel (Put name on with Sharpe)
  • Speedo I.M. Tech Paddles (ONE SET)(M/L)
  • Speedo Pull Buoy II Large (Put name on with Sharpe)
  • Stretchcordz Drag Belt/tow Tether 16" Chute (Put name on with Sharpe)
  • Speedo Adult Kick board (Optional) (Put name on with Sharpe)
  • Mesh Equipment Bag (Put name on with Sharpe)

Order Team Shirts Online

(USA Swimming Membership Recommended) - (Find Out Your USA Times Rank)

Junior - (JR) - (AGES 9-13) (Ages may differ due to meet and/or practice performance)
Practice is 70-80% focused on physical fitness and proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts.  20-30% is focused on training for confidence and competence in events such as; 100 IM, 50 Fly, 50 Breast, 50 Back, 100 Free, and 200 Free.

Practice Attendance Requirements: 2-5 times a week (12.5 hours of Practice time if attend 6 days a week) 14,000 - 25,000 yards per week

Performance Requirements: 1:19.00 IN 100 Free OR 1:29.00 IN 100 IM

Dry-Land Training & Practice Performance Requirements: 10x100's Free on 1:50, 5x200IM on 3:55, Push Ups-20 (1 min), Core Body (1min), 10 V-Ups (1 min), Streamline Squats 20 (1 min), Block Chins-20 (1 min)

Dryland Training Independent Works Outs - (10 & Up) Done preferably in the morning as a replacement to morning work outs. 2 times a week (Download Dryland Work Out in PDF)

Practice Performance Card (Download and Print) - Coach must sign every practice you attend.

Required Practice Equipment:

  • Practice Suits (2-3 recommended) (NOT TEAM SUIT)
  • Goggles and Swim Cap (NOT TEAM CAP)
  • Positive Drive Training Fins (Round Fins) (Put name on with Sharpe)
  • Speedo I.M. Tech Paddles (ONE SET)(M/L)
  • Speedo Pull Buoy II Large (Put name on with Sharpe)
  • Speedo Adult Kick board (Optional) (Put name on with Sharpe)
  • Mesh Equipment Bag (Put name on with Sharpe)

Order Team Shirts Online

(USA Swimming Membership Suggested) - (Find Out Your USA Times Rank)

Age Group A - (AGA) - (AGES 9-12) (Ages may differ due to meet and/or practice performance)
Practice is 80% focused on physical fitness and proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts.  20% is focused on training for confidence and competence in events such as; 100 IM, 50 Fly, 50 Breast, 50 Back, 100 Free, and 200 Free.

Practice Attendance Requirements (MOST IMPORTANT): 2-4 times a week (7.5 hours of Practice time if attend 5 days a week) 8,000 - 12,000 yards per week

Performance Requirements: 1:50.00 IN 100 Free OR 2:05.00 IN 100 IM

Dry-Land Training & Practice Performance Requirements: 5x100's Free on 2:00, 2x200IM on 3:55, Push Ups-10 (1 min), Core Body (1min), 5 V-Ups (1 min), Streamline Squats 10 (1 min), Block Chins-10 (1 min)

Practice Performance Card (Download and Print) - Coach must sign every practice you attend.

Required Practice Equipment:

  • Practice Suits (2 recommended) (NOT TEAM SUIT)
  • Goggles and Swim Cap (NOT TEAM CAP)
  • Positive Drive Training Fins (Round Fins) (Put name on with Sharpe)
  • Speedo I.M. Tech Paddles (ONE SET)(S/M)
  • Speedo Jr Pull Buoy (Put name on with Sharpe)
  • Speedo Junior Kick board (Optional) (Put name on with Sharpe)
  • Mesh Equipment Bag (Put name on with Sharpe)

Order Team Shirts Online

(USA Swimming Membership Suggested) - (Find Out Your USA Times Rank)

Age Group B - (AGB) - (AGES 9 & Under) (Ages may differ due to meet and/or practice performance)
Practice is 80% focused on physical fitness and proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts.  20% is focused training sets. Most of the training is focused on kicking and kicking drills with the goal of being able to complete a 100IM and a 50 Free. 

Practice Attendance Requirements (MOST IMPORTANT): 1-3 times a week (4.0 hours of Practice time if attend 4 days a week) 3,000 - 7,000 yards per week

Performance Requirements: Must be able to complete 2 of the 4 strokes for 25 yards without an infraction as well as the following performance standards: 25FR–26, 25BK-28, BR or FL-29

View Current Team Member Times (Team Manager Online)

Dry-Land Training Requirements: Push Ups-10 (1 min), Core Body (1min), 5 V-Ups (1 min), Streamline Squats 10 (1 min), Block Chins-10 (1 min)

Practice Performance Card (Download and Print) - Coach must sign every practice you attend.

Required Practice Equipment:

  • Practice Suits (2 recommended) (NOT TEAM SUIT)
  • Goggles and Swim Cap (NOT TEAM CAP)
  • Positive Drive Training Fins (Round Fins) (Put name on with Sharpe)
  • Speedo I.M. Tech Paddles (ONE SET)(S/M)
  • Speedo Jr Pull Buoy (Put name on with Sharpe)
  • Speedo Junior Kick board (Optional) (Put name on with Sharpe)
  • Mesh Equipment Bag (Put name on with Sharpe)

Order Team Shirts Online

(USA Swimming Membership Suggested) - (Find Out Your USA Times Rank)

Practice groups are subject to change due to swimmers ability level.  If a swimmer is unable to attend the assigned practice group contact Coach Mike as soon as possible to request a practice group change.  If it is possible you will be assigned a new group.


 

 

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