Swim Groups

RecTeam    MastersTeam   High School Pre-Seasons     AgeGroupDev   
AgeGroup/Varsity    AgeGroupElite II    AgeGroupElite I    Pre-National    National

Recreational Team

This program is an introduction to recreational competitive swimming, concentrating on stroke mechanics with some emphasis on endurance. Building confidence is the primary goal and of course, fun. Swimmers will attend swim meets with teams at the same level of swimming and who share our philosophy. Open to all swimmers 18 and Under. more info

Masters Team

This program is open to swimmers 18 and Over wishing to swim for fitness, to train for triathlons, or to swim competitively. This team concentrates on increasing swimmers confidence, stroke mechanics and building endurance. If you are interested in this program please contact us.

High School Pre-Season

This Program is specifically designed for high school swimmers who want to get a jump on their high school season. This is an opportunity to get in shape and work on improving your strokes with the most experienced coaching staff in the area. Practices will be designed to focus on high school events with a large emphasis on stroke improvement and turn work as well as plenty of training sets. There will also be opportunities to compete in local meets.

Age Group Development

This program is an introduction to USA Swimming affiliated competitive swimming, focusing on basic stroke techniques, kick strengthening, aerobic training, having fun and developing a positive attitude.

Ages:6-and-up
Daily Training: 60-75 minutes 3-4 days / week
Daily Yardage: 1000-3000 yards / day

Energy Systems: 95% aerobic / 5% anaerobic

Basic Goals:
Sculling drills
Advance technique
Learn drill progressions
Begin aerobic development
Improve kicking
Turn work
Basic race plans
Develop positive attitude about "distance"
Try "new" events

Educational Goals:
Reading clock - intervals
Negative split
Basic nutrition
Distance swimming - importance
Greater time standard awareness
Swim rules
Understand theory of drills
Promote IM training
Workout rules
How to get pulse

Dryland Program:
Introduction to stretching
Running games
Stroke simulations (out of water)

Effort over outcome
Okay to fail, Try new ideas
Give your best
Pre-race routines
Concept of positive attitude
Team pride

Age Group/Varsity

Continued introduction to competitive swimming focusing on stroke techniques, kick strengthening, increasing aerobic endurance, having fun and developing a positive attitude. The Varsity Group is a program designed for those swimmers interested in training for their high school swim teams or older swimmers beginning the sport at a later age.

Ages: 8-and-up (Age Group); 13 and Over (Varsity)
Daily Training:60-90 minutes 3-5 days / week
Daily Yardage: 1500-3500 yards / day

Energy Systems: 95% aerobic / 5% anaerobic

Basic Goals:
Sculling drills
Advance technique
Learn drill progressions
Aerobic development Increase
Improve kicking and pulling
Turn work
Race plans
Develop positive attitude about "distance"
Try "new" events

Educational Goals:
Reading clock - intervals
Negative split
Basic nutrition
Distance swimming - importance
Greater time standard awareness
Swim rules
Understand theory of drills
Promote IM training
Workout rules
How to get pulse

Dryland Program:
Introduction to stretching
Running games
Stroke simulations (out of water)

Effort over outcome
Okay to fail, Try new ideas
Give your best

Study Fast Swimmers
Pre-race routines

Pushups/Situps/Core Strength
Concept of positive attitude
Team pride

Age Group Elite II

Highly motivated age group swimmers with a dream, commitment, and proven skill level to compete at the highest levels in New England and the Northeast. Program includes sprint training, intensification of dryland program and race tactics. Mandatory attendance at New England Championship meets. Swimmers must be able to attend travel meets during the school year.

Ages: 8-14 years
Daily Training: 90-120 minutes - 5-6 days/week
Daily Yardage: 3000-5000 yards / practice

Energy Systems:
90% aerobic
5% anaerobic
5% sprint

Basic Goals:
Big aerobic build-up
Emphasis on 200s stroke, distance free, 400IM
Learned refined race tactics
Intro to dryland
Intro to tempo
Train all 4 strokes
Continue kick strengthening

Educational Goals:
Intro to nutrition - energy source
Intro to energy systems - aerobic / lactate
Repeat time monitoring / heart rate monitoring
Goal setting - short / long
Log books upgrade
Know qualifying times
Swim rules
Workout rules
Time budgeting
Master all drills used on team

Dryland program:
Stretching program 2-3x / week
Body weight circuit (pushups/sit-ups/etc.)
Running games, stroke simulations
Intro to medicine balls, jump ropes

Age Group Elite I

Advanced competitive age group swimming that builds a strong aerobic base. Program includes sprint training, intensification of dryland program, race tactics, and an intro to strength training to achieve regional and high school success. For swimmers ages 11 and over.

Ages: 11-&-over girls /12-&-over boys
Daily Training: 120-180 minutes 6 days/week
Double workouts year round 2x per week for Senior Group
Daily Yardage: 5000-11,000 yards / day

Energy Systems:
85% aerobic
10% anaerobic
5% sprint

Basic Goals:
Develop max aerobic base
Intro to lactate training
Muscular endurance
Advance technique
Specialized nutrition
Extensive heart rate monitoring
Threshold testing
Begin specialty stroke training

Educational Goals:
Threshold concept - understand heart rate / paces
Nutrition for swimming - timing of intake & diet
Log books - chart improvement
Taper - how it works
National time standards NRT
Intro to collegiate swimming
Academic excellence

Dryland Program:
Stretch & circuit 2-3 days / week
Endurance program through running and circuit

Sports Psych:
Communication with coach
Drugs / alcohol awareness
Confidence as a result of training
Self as role model for younger swimmers
Peak performance attributes
Seek higher challenges
Supportive attitude of teammates
Plateaus - how to handle
Peer pressure

Pre-National

Highly motivated and dedicated athletes committed to achieving success on the National Level and to obtain admission into a college swimming program. #1 priority is admittance to National Group. Morning practices are required. Admittance is at coaches' discretion. Girls age 13 and over. Boys age 14 and over. Mandatory attendance at New England Championship meets. Swimmers must be able to attend travel meets during the school year.

Note: This group may or may not function each year depending on National Group make-up.

Admittance:
13&over girls /14&over boys - selected by Head Coach

-ability to do double workouts during school year
-ability to handle work load of 50,000+ meters / week (9-11 workout per week)
-must be socially ready for the group
-advancement to National Group is #1 priority
-swimming is #1 extracurricular activity
-must have potential to compete at National level, qualify for Olympic Trials
-periodic combined workouts with National group
-trains with National Group
-travel to elite level meets

National

Highly motivated and dedicated athletes committed to achieving success on the National, Collegiate, and International Levels. Swimming is #1 extracurricular. Proven practice attendance. Ability to attend National level travel meets during the school year. Girls age 13 and over and boys age 14 and over with Junior National Level time standards.

Admittance: selected by Head Coach on a case by case basis

General:
-ability to make Senior National time standards in High School
-ability to handle strenuous aerobic workloads on fast intervals
-ability to progress to International level, top 100 World Rankings, Olympic Trial qualifying
-proven AM workout attendance, 9-12 workouts per week
-overall workout attendance in previous year over 90%
-ability to attend travel meets during school year
-proven team spirit, positive attitude, leadership qualities
-participate in team leadership activities
-goal of competing at NCAA Div I level upon graduation

*Entrance into the Pre-National and National Program requires a very special commitment aimed at success on the National and International Level. These groups are not for everyone and require a tremendous work ethic from each qualified participant.