TRAINING GROUPS

We have updated the training groups 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 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 reach out to our Coaching Staff or read through the Group Advancement Checklist.

Portland Aquatic Club Training Groups

Group
Goals & Focus
Target Age
Requirements
Practices & Meets
Hours/Week
Bronze
Develop strong fundamentals: streamline, body position, coordination, feel for the water. Develop all 4 strokes legally. Learn how to swim in a lane with other swimmers and how to use a pace clock. Introduce racing starts, learn open turns and flip turns.
6-10
Ability to swim multiple 25s freestyle and backstroke. Ability to flutter, breaststroke, and dolphin kick with and without board. A desire to improve and learn to race.
1 meet every 2 months
2 practices/week (1.5 hours/week)
1000-1500 yds/practice
1.5
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. Develop sportsmanship, teamwork, and individual and group goal setting. Consistent attendance.
8-12
Ability to swim 50 of all 4 strokes legally. Ability to swim a legal 200 free and 100 IM. Ability to perform a legal 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.
1 meet per month
3 practices/week (4.5 hours/week)
2000-3000 yds/practice
4.5
Gold
Develop aerobic base and training skills. Develop goal setting skills and apply them to practice and meet behavior. Hone in on starts and turns. Introduce bucket and crossover turn for IM. IMX/IMR. Consistent practice attendance. Become confident with interval training and using the pace clock. Learn how to run interval workout on pace clock without assistance.
10-14
Ability to swim 100s of all 4 strokes legally. Completed IMX. OSI B times in 1+IMX events. 10x100s @ 2:00 with good technique and turns. 10x50 kick @ 1:15. 3x200 IM @ 4:00. Consistent streamline and underwaters, ability to do breaststroke pull out. Consistent attendance. Ability to perform key drills.
1-2 meets per month
5 practices/week (6-8 hours/week)
2000-4000 yds/practice
6-8
Senior
Focus on stroke technique, efficiency, and power. Grow practice capacity and improve practice habits. 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 swim 50 of all 4 strokes legally. Interested in competition, improving technique and growing physical fitness. Ability to perform key drills.
3 meets per season
3 practices/week plus optional strength training (4.5-6.5 hours/week)
2000-4000 yds/practice
4.5-6.5
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. IMX/IMR. Develop legal bucket and crossover turns. Work on prelims/finals race strategy. Run interval workout on pace clock without assistance. Consistent attendance and consistent completion of practices. Build goal setting practices.
11-13
At least one OSI state time. Working towards Age Group regionals and Age Group Zones. 10x100s @ 1:40 with good technique and turns. 10x50s kick @ 1:05. 3x200 IM @ 3:30. Ability to interval train for all strokes. NO issues with consistent streamline or underwaters. Ability to perform key drills. Consistent attendance. Coaches recommendation based on goals, ability, practice habits, and maturity.
1-2 meets per month
6 practices/week plus dryland with 80% attendance (12 hours/week)
3000-5000 yds/practice
12
Performance 2
Continue to build stroke technique, efficiency, and power. Build strength and endurance, race strategy and confidence. Start introducing drylands exercises with weight. Work towards OSI state, AG regionals, AG zones, All-stars. IMX/IMR. Run interval workout on pace clock without assistance. Consistent attendance. Consistent completion of practices. Implement goal setting practices with regularity.
13-14
Multiple OSI state times in age group. Working towards Age Group regionals and Age Group Zones. 20x100 @ 1:30. 10x50 kick @ 1:00. 3x200 IM @ 3:15. Consistent attendance. Consistent completion of practices. Injury-free and coach's recommendation based on goals, ability, practice habits, and maturity.
1-2 meets per month
6 practices/week plus dryland with 80% attendance (14 hours/week)
3500-6000 yds/practice
14
Performance 1
Continue to build stroke technique, efficiency, and power. Build strength and endurance, race strategy and confidence. Competence with weight training and dryland exercises. National level competitions, Sectionals, Sr Zones, OSI State. Prepare for collegiate swimming. IMX, IMR. Run interval workout on pace clock without assistance. Consistent attendance. Consistent completion of practices. Implement goal setting practices with regularity.
15+
Multiple OSI State times, working towards SR Zones, Sectionals, and National level meets. 20x100 @ 1:20. 12x50 kick @ :55. 3x200 IM @ 3:00. Consistent attendance. Consistent completion of practices. Injury-free and coach's recommendation.
1-2 meets per month
6 practices/week plus dryland with 80% attendance (14+ hours/week)
3500-6000 yds/practice
14+