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TRAINING SESSIONS
Training sessions are the most important aspect of competitive swimming. Consistent training is needed to progress through the classes of swimmers. Training schedules are based on financial considerations and pool time availability and designed to provide for a swimmer to be as efficient as possible and accomplish their goals. Therefore it is important that each swimmer attends as many practices as possible in order to derive the full benefits of the program.
Bronze Group
Practices offered 4 days per week for 45 min to 1 hour per practice. It is recommended that this group attend at least 3 practices per week. Main emphasis is having fun and enjoying their introduction into competitive swimming and learning the competitive swimming skills of body position, kicking, flip turns and competition and practice etiquette. During the summer months, additional practices are offered to help the beginning swimmer gain confidence in their abilities in the Long Course (50 meter pool) environment.
Workout Days / Times:
IDAHO ATHLETIC CLUB (EAGLE) IDAHO ATHLETIC CLUB (MERIDIAN)
M, W 5:00 - 6:00 PM T/TH 6:00 - 7:00 PM
F 4:30 - 5:30 PM SAT 9:00 - 10:00 AM (EAGLE)
SAT 9:00 - 10:00 AM
Silver Group
Swimmers must have Coaches approval to move into this group level. Practices offered 6 days a week, 1 hour each session. It is recommended that this group attend at least 4 practices per week. Main emphasis is developing a fundamental base in competitive swimming skills, drills, and kicking. This group also offers IM work and an introduction to endurance training. During the summer months, additional practices are offered in the morning to develop endurance and stamina for swimmers that will be competing in dual sessions and longer events. Swimmers at this competitive level need to make a commitment to attend team meets. Test set requirements for this level include: 500 yard freestyle under 10:30 and 5 x 100 IM's @ 2:15.
Workout Days / Times:
IDAHO ATHLETIC CLUB (EAGLE)
M, W 5:30 - 7:00 PM
T/TH 4:00 – 5:30 PM
F 5:00 - 6:30 PM
SAT 8:00 - 10:00 AM
Gold Group
Swimmers must have Coaches approval to move into this group level. Swimmers should be 10 years or older; however, age appropriateness is determined by the Coaches. Swimmers need to attend team meets in order to maintain a higher level of competitiveness and work towards helping the team achieve successful team goals. Practices offered 6 days per week. Each practice session is 1 ½ to 2 hours in length. Emphasis is on improving the foundation of competitive swimming skills, drills and kicking and adding challenging physical conditioning. During the summer months, two practices per day are offered to increase conditioning and stamina required for meets that have preliminary and final qualifying events. Test set requirements for this level include: 10 x 100 freestyle @ 1:35 and 5 x 200 IM @ 3:30.
Workout Days / Times:
IDAHO ATHLETIC CLUB (EAGLE)
M, W 5:30 - 7:30 PM
T,TH 4:00 – 5:30 PM
F 5:00 - 6:30 PM
SAT 8:00 - 10:00 AM
Senior Group
Swimmers must have Coaches approval to move into this group level. Swimmers should be at least 13 years or older; however, age appropriateness is determined by the Coaches. Swimmers need to attend team meets in order to maintain a higher level of competitiveness and work towards helping the team achieve successful team goals. Practices are offered 8 times per week and Senior swimmers need to attend at least 6 of these workouts. Each practice session is 1 ½ to 2 hours in length. Emphasis is on improving the foundation of competitive swimming skills, drills and kicking and adding challenging physical conditioning. During the summer months, two practices per day are offered to increase conditioning and stamina required for meets that have preliminary and final qualifying events. Test set requirements for this level include: 10 x 100 freestyle @ 1:20 and 5 x 200 IM @ 3:00.
Workout Days / Times:
IDAHO ATHLETIC CLUB (EAGLE)
M, W, F 3:30 – 5:30 PM Optional (5:15 - 6:45 AM)
T, TH 3:30 – 5:30 PM
SAT 8:00 – 10:00 AM
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