Below are the criteria that will be used in creating training groups for next school year.
When it comes to team selection for ACSIS and SEASAC, we will use times swum in the 15-16 school year, and attendance criteria will be set for those swimmers based on their age. Squad placement will not be a restricting factor in initial selection.
We have begun using these criteria in placing swimmers from Junior Blue, Green, and Gold + Senior Blue and Green Squads. From next year, we will use this to place swimmers in all squads. As you will see, one more squad has been added for seniors, who have high goals.
Swimmers wishing to train, but not compete will move into our recreational squads. Training times will not change greatly except all senior squads will start at 5:30am for morning practices.
Junior School Students
DOLPHINS
Training requirements: Min of 2
sessions per week
Squad description:
1. Junior School swimmers participating in
this squad will intend to swim competitively. Swimmers will work on technique
and endurance building in all 4 strokes with a goal of swimming a strong 100m
IM and in reaching the criteria for Orcas
2.
Participate in competitive
level meets (e.g. Club Nights, Invitational Meets)
Entry requirements:
Swim the following sets while
demonstrating correct technique:
4x50m Freestyle (front crawl) – 1:45
4x50m Backstroke – 1:50
4x50m Breaststroke – 2:00
4x25m Butterfly – 1:00
Basic competitive turns
Meets shown on the Meet Calendar must be
entered
ORCAS
Training requirements: Min of 3 sessions per week
Squad description:
1. Junior School swimmers participating in
this squad would be swimmers progressing into a more
challenging competitive phase. Swimmers go through strong foundational
work to build their skill level and endurance while acquiring knowledge of
training etiquette.
2.
Participate in competitive level meets (e.g.
Club Nights, Swim Invitational and ACSIS) Entry requirements:
Swim the following sets while
demonstrating correct technique and technique:
4x75m Freestyle @ 2:00
4x50m Backstroke @ 1:30
4x50m Breaststroke @ 1:45
4x25m Butterfly @ 50sec
100m IM with correct turns
Meets shown on the Meet Calendar must be
entered
SHARKS
Training requirements: Min of 4 sessions per week
Squad description:
1. Junior School Swimmers participating in
this squad would be swimmers who would have had considerable competitive
experience. This is highly competitive squad where the swimmers are more
accountable for meeting the expectations of effort and commitment. Swimmers
should be looking at a yearlong program.
2.
Swimmers will continue to
acquire skills and build on endurance. Attention to race preparation and
readiness becomes a focus. The goal is that all swimmers are able to swim
strong 200m IM and 400m Freestyle events.
Entry requirements:
Swim the following sets while
demonstrating correct technique and turns:
4x100m Fr @ 2:10
6x50m Backstroke @ 1:10
6x50m Breaststroke@ 1:30
2x50m Fly @ 1:20
200m IM
Swim an ‘A-Standard’ time
in the USS AAAA Short Course Standards
Meets shown on the Meet Calendar must be
entered
All advancement is
subject to approval from the coaching staff
SENIOR - D (D for Development)
Training requirements: Min of 3 sessions per week
Squad description:
1.
Middle School swimmers
participating in this squad would be swimmers who are interested in trying
competitive swimming for the first time and swimmers new to the middle school
who have swum in Orcas previously.
2.
Swimmers in this squad would
be focusing on all 4 strokes coupled with endurance work that will lead to a
strong 200m IM performance and with a goal of achieving the Senior Squad
standards.
3.
Expectation that swimmers
compete at all club nights and try meets at other schools.
Entry requirements:
5x100m Freestyle @ 2:10
4x50m Backstroke @ 1:15
4x50m Breaststroke @ 1:30
4x25m Butterfly @ :50
100m IM
Meets shown on the Meet Calendar must be
entered
SENIOR
Training requirements: Min of 3 sessions per week
Squad description:
1.
Middle/Senior School
swimmers participating in this squad would be swimmers who are already swimming
competitively and have the drive and motivation to excel in swimming. Swimmers will have a goal of moving on to the National
Age Squad and swimming seriously.
2.
Swimmers will follow a
yearlong program that will enable them to swim a strong 400m Fr and 200m IM. They will also be introduced to specific land
training.
3.
High standards of technique required,
without which, the swimmer will not be able to progress further.
Entry requirements:
6x100 Fr @ 1:50
4x50m Br @ 1:15
4x50m Bk @ 1:10
2x50m Fly @ 1:10
8x25m Fly @ :40
Swim an ‘BB-Standard’ time in the USS AAAA Short Course Standards
Meets shown on the Meet Calendar must be
entered
NATIONAL AGE
Training requirements: Min of 5 sessions per week
Squad description:
These are some of the best swimmers in
the school, regardless of age.
Swimmers in this group will need to
represent Dover at ACSIS and will be in contention for the SEASAC Championships
and the SNAG Championships. They will
travel to other international meets and will invest much of their time to the
sport.
Swimmers will follow a yearlong
endurance, speed and strength program both in and out of the water that will
include weight training, yoga, kick-boxing, and mental skills training.
Entry requirements:
10x100m Fr @ 1:45
2x200m IM @ 4:00
Swim an ‘A-Standard’ time in the USS AAAA Short Course Standards
HIGH PERFORMANCE
Training requirements: Min of 8 sessions per week
Squad description:
These are the best swimmers in the
school, regardless of age.
Swimmers in this group will need to
represent Dover at ACSIS and the SEASAC Championships and National Age
Championships. They will travel to other
international meets and will invest much of their time to the sport.
Swimmers will follow a yearlong
endurance, speed and strength program both in and out of the water that will
include weight training, yoga, kick-boxing, and mental skills training. Diet
and anthropometry will be monitored. Some test sets will be performed and
results recorded.
Entry requirements:
10x100m Fr @ 1:40
2x200m IM @ 3:10
4x100 Kick @ 2:00
Swim an ‘AA-Standard’ time in the USS AAAA Short Course Standards
Meets shown on the Meet Calendar must be
entered
All advancement is
subject to approval from the coaching staff
