Swim Team Training Levels

Developmental

The Developmental group is our entry level for competitive swimming. This is for athletes who are new to the sport and/or have grown out of their current swim lesson curriculum. Athletes in this group are focused on learning and being able to swim all four competitive strokes legally. Generally this group is based on ages 5-8 yr, but we will work with individual families if this group is most appropriate for your swimmer. In addition to technique for the four strokes, athletes will be exposed to the basic sets and principles for training to be successful in the sport of swimming.

AGE GROUP 1

Age Group 1 is typically for our sports newest athletes who are learning what is required to compete at swim meets. In AG1, for swimmers we focus on developing the foundational techniques and aerobic stamina that they will need to have continual success in our sport. AG1 will introduce young athletes to the rules of the sport and will teach them how to find fun in challenging themselves.

REQUIREMENTS TO GRADUATE TO AGE GROUP I 

In order to graduate to AG-I, athletes should be able to: 

Skills At practice… At meets …
A rudimentary understanding of breaststroke kick, flutter kick, dolphin Understanding of all four competitive swim strokes Has participated in meets
A rudimentary understanding of the differences between the pulls for each stroke. Working concept of ability to dive & complete turns
Able to swim 4 lengths of freestyle without stopping
Able to swim 1 length of back or breaststroke
Has a rudimentary understanding of butterfly

AGE GROUP 2

Age Group 2 includes athletes whose ages usually range from 8-12 years old. Swimmers build upon their foundation by introducing more advanced skills and training. Swimmers in this group have met the requirements from Age Group 1 (200 IM, 6 x 50s, see above). Age Group 2 practices are of longer duration and higher intensity. At this level, athletes also begin to incorporate dryland workouts into the schedule to build upon their athleticism. This group is focused on developing the values of setting goals, working collaboratively, and being disciplined. Athletes must maintain a minimum of 75% attendance for swim and dryland workouts.In order to move up into the next level swimmers should meet the expectations below. 

REQUIREMENTS TO GRADUATE TO AGE GROUP 2

In order to graduate to AG2, athletes should be able to do the majority of the following:

Skills At practice… At meets …
Learn basic drills for all four strokes 6 x 50 Free on 1:30, 4 x 100 Free on 2:00, 2 x 200 Free on 4:00 Must have participated in meets
Begin the basic fundamentals to complete a racing dive & turn 3 x 100 IM on 3:00, 200 IM w/ Legal Starts, Turns, & Finish Must race 25s, and 50s of each stroke
Learn the concepts for competitive training 5 x 50 kick on :15s rest Must race 100s of free and backstroke, and 100 of breaststroke or butterfly
Complete race 200 free

SENIOR 1 

The Senior 1 group is for athletes who display extreme proficiency at the Age Group level and will be 12 years old during the short course or long course season. Swimmers in this training group have met all of the expectations listed above in the Age Group 2 table ( 8x50s, 5x100s etc.). Senior 1 training will be advanced as athletes will be held to a higher standard of maturity & sportsmanship. A focus will be placed on accountability, consistency, and teamwork. Stronger Together. Swimmers are expected to be able to complete a 4,000 yard workout in 90 minutes and complete multiple dryland workouts throughout the week (3-5x per week). Swimmers must still participate in Kingfish practice during the High School Season. To move up to the Senior 2 Training Group, swimmers must meet the expectations listed in the table below. 

REQUIREMENTS TO GRADUATE TO SENIOR 1

Must be 12 years old or older before January of the short course season or prior to the start of the long course season.

Skills At practice… At meets …
Legal Turns & Finish for each event/ stroke 8 x 50 Freestyle on 1:00, 5 x 100 Freestyle on 1:45, 3 x 200 Freestyle on 3:30 Must have qualified for Age Group in one or more events
Read the clock and compute intervals to leave 5 x 100 Individual Medley (IM) on 2:00 Must race 50s,100s & 200s of all strokes
Familiar with reading a written swim workout 8 x 50 kick on :10s rest cumulative timer under 10:00 Complete the 500 Free, or 400 IM (w/ Legal Starts, Turns, & Finish)
Know the basic drills for each stroke Participates actively in dryland workouts

SENIOR 2

Our Senior 2 training group is designed for high school aged swimmers who want to hone their competitive swimming skills. This group will focus on intense training both in and out of the water (dryland) for competition. In order to qualify to move up to Senior 2, swimmers must have met the above requirements listed in the expectation table for Senior 1. In this group, Senior 2, the focus will be on more individual strokes and how swimmers begin to specialize in one area of swimming. Athletes usually will focus on distance, IM, stroke or sprint. This is the training group that we aspire a majority of our swimmers to get to as they achieve the ultimate swimming goals. Younger swimmers will be getting ready to qualify for Age Groups or Zones and High School Swimming. Older swimmers will begin the preparation to qualify for Senior Zones or Sectionals and move up to Senior 2 Ultra. In order to move up to the Senior Ultra Training Group, swimmers must meet the expectations listed in the table below. 

REQUIREMENTS TO GRADUATE TO SENIOR 2

Athletes must be at the high school level and have better than 85% Senior I Attendance.

Skills At practice… At meets …
In addition to Senior 1 Expectations… In addition to Senior 1 Expectations… In addition to Senior 1 Expectations…
Comfortable completing and reading the swim workout set on their own! 8 x 50s Freestyle on :50, 6 x 100s Freestyle on 1:30, 5 x 200s Freestyle on 3:00 ● Must have qualified for Age Group in two or more events , ● Must have completed the 500, 1,000 and 1,650, ● 400 IM under 6:00 , ● 500 Free under 5:45
Read the clock and compute intervals to leave (even with tough intervals) 5 x 200 IM on 3:30
Know and can demonstrate basic drills of each stroke 8 x 50 kick on 1:00
Have lead warm up for dryland workouts

SENIOR ULTRA 

Senior Ultra is for swimmers entering junior or senior year of High School; with a goal to swim at the collegiate level. This group will practice 7 days per week. Ultras are expected to lead their teammates both in and out of the pool, and must epitomize the team motto of “Stronger Together.” Practices will be more intense and will have a greater focus on technique and race preparation. Practices will range from 4,500-7,000 yards. Swimming will concentrate individual events by beginning to look at specializing in one area of swimming. Athletes will focus on distance, IM, stroke or sprint.

 

*The athletes in this group are most likely looking to swim at the collegiate level. At this level, you have to be fully committed to be the best version of yourself 24/7 (Sleep, Nutrition, Recovery, & Mindfulness). Swimmers must still participate in Kingfish practice during the High School Season.

REQUIREMENTS TO GRADUATE TO SENIOR ULTRA

Athletes must have better than 90% Senior Attendance (outside of HS season). Athletes must swim from September to August. Athletes must express interest in swimming beyond KFRI (college, national teams, etc)

Skills At practice… At meets …
In addition to Senior 2 Expectations… In addition to Senior 2 Expectations… In addition to Senior 2 Expectations…
Lead swim workout set! 8 x 50s Freestyle on :40, 6 x 100s Freestyle on 1:15, 5 x 200s Freestyle on 2:40 ● Must have qualified for Age Group in three or more events
Lead team through intervals given 5 x 200 IM on 3:00 OR
Lead and demonstrate each drill in drill table 8 x 50 kick on :50 ● Must have qualified for 1 or more Zone events
Comfortable creating warm up or cool down sets Leader for dryland workouts
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