PINK Squad

Introduction to what swim team is all about. We are learning to love the water and sport.

  • Submerge face underwater without plugging the nose and blow bubbles
  • Float on back for 30 seconds
  • Float on stomach for 15 seconds
  • Complete 25-meter freestyle without stopping
  • Complete 25-meter backstroke without stopping
  • Push off the wall on their stomach underwater with their arms above their head
  • Push off the wall on their back underwater with their arms above their head

WHITE Squad

This is the first step to prepare for competitive swimming. This squad was designed to continue development on all four strokes, flip turns, 2 hand touches, and swimming etiquette. Swimmers must be able to display the following:

  • Listen and pay attention to the coaches during practice
  • Attend practice at least twice a week
  • An understanding of butterfly
  • Proper dolphin kick
  • Correct breathing technique for freestyle, backstroke, and breaststroke
  • Show up to practice on time
  • Bring their own equipment: swim cap, goggles, and flippers

To practice at this level, you must be able to:

  • 200-meter freestyle with flip turns at every wall and without stopping
  • 100-meter backstroke with flip turns at every wall and without stopping
  • Legal 50-meter breaststroke without stopping and two hand touches on the walls
  • Full flip turn for freestyle and backstroke
  • Streamline off every wall

 

PURPLE Squad Ages 10-18 Years

This quad introduces swimmers to structured training. The focus is on continued skill development while increasing repetition and overall yardage. Swimmers are encouraged to refine technique in all four strokes, flip turns and swimming etiquette.

Swimmers must be able to display the following:

  • Listen attentively, stay focused and show respect toward coaches
  • Attend practice 3-4 times a week
  • Swim 400-meter freestyle, 100-meter backstroke, 100-meter breaststroke, and 50 butterfly with good body position and without stopping
  • Understand and perform drills
  • Use proper and legal technique in all four strokes
  • Arrive at least 5 minutes early and be in the pool right when practice starts
  • Bring their own equipment: swim cap, goggles, water bottle, fins, paddles, pull buoy and kickboard
  • Swimmers must commit to full seasons:
    • ​Short Course Season: November - March
    • Long Course Season: April - July
    • Fall Season: September - October

To practice at this level, you must be able to:

  • 8 x 50’s freestyle 1:15
  • 1 x 200 IM 3:00
  • 4 x 50’s streamline kick on back 2:00
  • Legal underwater breaststroke pullout
  • Execute an open turn from backstroke to breaststroke in the 200 IM

Swim Meets

This squad is expected to try competing in swim meets throughout the season. Swimmers should plan to attend at least one to two developmental meets, and our IES Championship meet at the end of each

 

 

BLACK Squad Ages 13-18 Years 

This is a performance focused training group. Swimmers in this squad have mastered foundational skills and drills in all four strokes. Training is more demanding and includes advanced technique work, aerobic and anaerobic conditioning and race skills. The goal is to build strong, well-rounded swimmers with a lifelong love of the sport. 

Swimmers must be able to display the following:

  • Attend practice 4-5 times a week
  • Show respect towards the coaches and every teammate
  • Display strong team spirit and leadership skills
  • Swim 1000-meter freestyle, 200 backstroke, 200 breaststroke, 200 butterfly and 400 IM with good body position and without stopping
  • Arrive to practice at least 10 minutes early and be in the pool right when practice starts; not a minute later
  • Bring their own equipment: swim cap, goggles, water bottle, fins, paddles, pull buoy, kickboard, and snorkel
  • Swimmers must commit to full seasons:
    • ​Short Course Season: November - March
    • Long Course Season: April - July
    • Fall Season: September - October

To swim at this level, you must be able to:

  • 10 x 100’s freestyle 1:25
  • 4 x 200 IM 3:45
  • 4 x 50’s streamline
  • Kick on back 1:15

Swim Meets

Coach's expectations are that swimmers are self-motivated, train with a purpose, need minimal reminders, bring high intensity to every set, hold their own pace and technique, allow coaches to fine-tune details rather than re-teach basics and aim to attend at least one meet per month, including the IES Championship meet and senior travel meets outside our LSC.