TRAINING GROUPS
We have updated the training groups for the 2022-2023 season in order to address the popularity of the program and simplify the group movement process while continuing to encourage our athletes to be the best they can be!
Our Pre-Competitive Group is aimed at swimmers who are transitioning from swim lessons to swim team. Swimmers will be coached from inside and outside of the water and will learn the fundamentals of competitive swimming. There is no requirement to compete and graduation from this group will feed directly into our Bronze competitive group.
Our Developmental Groups are the Bronze, Silver, Gold, and Senior Groups. The Developmental Groups focus on stroke technique while building speed and endurance. Sportsmanship, team-building, enjoying the process, and having fun are emphasized. Dryland training is incorporated into the practice time for these groups.
Our Performance 1, 2, and 3 groups are our most advanced groups of swimmers. Performance groups have the added focus of event-specific training, strength training, and race strategy. Swimmers in the Performance Group are expected to attend all sessions in and out of the pool.
If you are interested in learning more about our training groups, please contact our coaching staff at [email protected].
2022-2023 Portland Aquatic Club Training Groups
Group
Goals & Focus
Target Age
Requirements
Practices & Meets
Hours/Week
Pre-Comp
Learns freestyle and backstroke. Able to do multiple 25s swimming freestyle/backstroke. Develops strong flutter kick with and without kickboard. Develops fundamentals: streamlines, body position, coordination. Begins to learn breaststroke and butterfly. Develops ability to do breaststroke and dolphin kick with and without board.
6-10
High level of comfort in deep water and ability to swim at least 10 yds of Freestyle and Backstroke.
2 practices/wk, 400 to 1000 yds/practice, No meets
1.5
Bronze
Develop strong fundamentals: streamline, body position, coordination, feel for the water. Improve body line for freestyle and backstroke. Continue learning breaststroke and butterfly technique so that they develop legal strokes. Learn how to swim in a lane with other swimmers. Learn how to use a pace clock. Introduce racing starts and turns, learn open turns and flip turns for freestyle and backstroke.
6-10
Able to swim multiple 25s freestyle and backstroke. Able to do flutter, breaststroke, and dolphin kicks with and without board. A desire to improve and learn to race.
2 practices/wk, 1000 to 1500 yds/practice, 1-2 meets every 3 months
2.5
Silver
Continue building stroke technique and endurance. Build a habit of good fundamentals: streamlines off every wall, head position etc. Learn how to scull and how it relates to the feel of the water and catch. Learn how to utilize underwaters off the walls: pullouts, rockets etc. Learn relay starts. Good sportsmanship and teamwork. Consistent attendance.
8-12
Legal 50s in all 4 strokes. Able to swim a legal 200 free and 100 IM. Ability to perform a flip turn for freestyle and backstroke. Ability to dive off the blocks. Ability to circle swim in the lane and use a pace clock. Ability to perform key drills.
3 practices/wk, 2000 to 3000 yds/practice, 2-3 meets every 3 months
4.5
Gold
Hone in on starts and turns. Introduce bucket and crossover turn for IM. Consistent practice attendance. Become confident with interval training and using the pace clock.
10-14
Legal 100s of each stroke. Completed IMX, OSI B times in 1+IMX events. 10x100s @ 2:00 with good technique and turns. 10x50 kick @ 1:20. Consistent streamline and underwaters, ability to do breaststroke pull out. Consistent attendance so that swimmer is ready to move to 5x/week. Ability to perform key drills.
5 practices/wk, 2000 to 4000 yds/practice, 2-3 meets every 2 months
7.5
Senior
Focus on stroke technique, efficiency, and power. Competes in High School meets, Districts, HS/OSI state. Ideal for multi-sport athletes to advance aerobic base and endurance. Develop training and race skills for all 100s, 200 IM, 500 free.
14+
Ability to interval train for all strokes. Interested in competition and improving technique. Understands bucket and crossover turn. NO issues with consistent streamline or underwaters. Ability to perform key drills.
2 or 5 practices/wk, 2000 to 4000 yds/practice, 3 meets each season
3 or 7.5
Performance 3
Continue to develop stroke technique, efficiency, and power. Build strength and endurance. Develop body awareness through dryland exercises. Race skills in all 100s, 200 IM, 500 free. Legal bucket and crossover turns. Work on prelims/finals race strategy. Learn how to run interval workout on pace clock without assistance. Consistent attendance. Consistent completion of practices.
11-13
At least one OSI state time. 10x100s @ 1:45, 10x50s kick @ 1:05, 3x200 IM @ 3:30.Ability to interval train for all strokes. Understands bucket and crossover turn. NO issues with consistent streamline or underwaters. Consistent practice attendance. Injury free and coaches recommendation. Ability to perform key drills.
6 practices/wk plus dryland with 80% attendance, 3200 to 5500 yds/practice, 2-3 meets every 2 months including developmental meets determined by coaches and all meets they qualify for throughout the season
11.5
Performance 2
Continue to build stroke technique, efficiency, and power. Build strength and endurance. Start introducing drylands exercises with weight. Work towards OSI state, AG regionals, AG zones, All-stars. Consistent attendance. Consistent completion of practices.
13-15
20x100 @ 1:30, 10x50 kick @ 1:00, 3x200 IM @ 3:15. Multiple OSI state times in age group. Injury-free and coach's recommendation. Consistent attendance. Consistent completion of practices.
6 practices/wk plus dryland with 85% attendance, 4000 to 7000 yrds/practice, 2-3 meets every 2 months including developmental meets determined by coaches and all meets they qualify for throughout the season
14.5
Performance 1
National level competition, Sectionals, Sr Zones, OSI State, IMX. Build strength and endurance, focus on race-specific strategy and technique, prepare for collegiate swimming.
15+
20x100 @ 1:20, 12x50 kick @ :55, 3x200 IM @ 3:00. Multiple OSI State times. Injury-free and coach's recommendation. Consistent attendance. Consistent completion of practices.
6-8 practices/week plus dryland/strength training with 85% attendance, 4000 to 7000 yards/practice, 2-3 meets every 2 months, including developmental meets determined by coaches and all meets they qualify for throughout the season
14.5+
