Dolphins Swim Team Prerequisites
- Center Marketing
- 4 days ago
- 5 min read
Seals
Seals is the entry level of our swim team. Swimmers should have experience with freestyle and backstroke, as well as the basic understanding of breaststroke and dolphin kick. Swimmers will focus on building comfort in the water as well as understanding what it means to be on a swim team. Swimmers will learn fundamental stroke technique for all strokes, and swim team etiquette.
Prerequisites:
1 lap of freestyle with side breathing
1 lap of backstroke
Understanding of breaststroke kicks and dolphin kicks
Goals:
Can swim:
50 Freestyle with side breathing
50 Backstroke
50 of streamline kick on back
25 Breaststroke
25 Butterfly
Learning turns and finishes (flip turns, two hand touches)
Uses a streamline with dolphin kicks off of every wall
Understanding of swim team etiquette (keeping head above water while coach is talking, no splashing other swimmers, etc.)
Circle swimming
Barracudas
Our Barracudas swimmers should know all four competitive strokes (Freestyle, Backstroke, Breaststroke, and Butterfly). This group works on refining their strokes, starts and turns, as well as increasing distance swum. Our Barracudas swimmers will be introduced to more advanced starts and turns such as backstroke flip turns and breaststroke pull outs, as well as the use of the pace clock.
Prerequisites:
Must be able to swim:
50 Freestyle with side breathing
50 Backstroke
50 of streamline kicks on back
25 Butterfly
25 Breaststroke
OR
Completion of the PCC Swim School curriculum
Must push off the wall with a streamline and dolphin kicks on each lap
Understands basic swim team etiquette
Circle swims
Goals:
Can swim:
100 Freestyle with flip turns and streamlines without stopping
4 x 50 Free @ 1:30-1:45 with flip turns
2 x 100 Free @ 3:00-3:15
Legal 50 Backstroke with flip turn
Legal 50 Breastroke
100 IM with proper turns and touches
Successfully complete a set using basic intervals (1:00, 1:30, etc.)
Knows proper turns for every stroke (flip turns vs open turns)
Understands pace clock and IM order
Always stays on the wall while coach is talking, follows coach instructions and implements stroke corrections to the best of their ability
Sharks
Our Sharks swimmers can swim all four strokes legally and understand intervals. The Sharks group focuses on building stamina, using the pace clock, and finding consistency in strokes and turns even as the distance swum increases. This group is introduced to pacing and sprinting, as well as more complex drills aimed at improving efficiency.
Prerequisites:
Must be able to swim
100 Freestyle with flip turns and streamlines without stopping
4 x 50 Free @ 1:45 with flip turns
2 x 100 Free @ 3:15
Legal 50 Backstroke with flip turn
Legal 50 Breaststroke with pullout
100 IM with proper turns and touches
Can successfully complete a set using basic intervals (1:00, 1:30, etc.)
Knows proper turns for every stroke
Must understand pace clock and IM order
Always stays on the wall while coach is talking, follows coach instructions and implements stroke corrections to the best of their ability
Goals:
Can swim:
200 Freestyle with flip turns, streamlines and bilateral breathing
4 x 50 Free @ 1:10-1:20
4 x 100 Free @ 2:30-2:45
2 x 100 Legal IM @ 2:45-3:00
Legal 50 Butterfly
Swimmer can do a proper race start
Can consistently successfully complete a set using varying intervals (:50, 1:15, etc.)
Proficient turns and knows when to use each one without reminders
Does not interrupt other swimmers and applies feedback to the best of their ability
Orcas
Our Orcas swimmers come into the group with a strong foundation in swimming. In this group, we begin to ask our swimmers to push themselves and take initiative in setting goals. We work extensively on refining stroke technique and being efficient in all turns. The Orcas group prioritizes learning how to race and swim longer distances with appropriate pacing while keeping legal technique.
Prerequisites:
Must be able to swim:
200 Freestyle with flip turns, streamlines and bilateral breathing
4 x 50 Free @ 1:20
4 x 100 Free @ 2:45
2 x 100 Legal IM @ 3:00
Legal 50 Butterfly
Swimmer can do a proper race start
Can consistently successfully complete a set using varying intervals (:50, 1:15, etc.)
Proficient turns and knows when to use each one without reminders
Does not interrupt other swimmers and applies feedback to the best of their ability
Goals:
Can swim:
300 freestyle with flip turns and streamlines without stopping
4 x 50 Free @ 1:00-1:05
4 x 100 Free @ 2:00-2:10
4 x 100 IM @ 2:15-2:30
Legal 200 IM
Mastery all four competitive strokes
Understands swimming terminology (build, descend, DPS, medley order, etc.)
Knows when is appropriate to talk to other swimmers during swim practice and follows proper swim team etiquette
Juniors
Our Juniors swimmers are experienced in all four competitive strokes and are motivated to create and meet goals. This group continues to refine the small details in their strokes through advanced drill progressions to improve overall swimming efficiency. Learning how to train is a focus for our Juniors swimmers as they continue to grow their capabilities in swimming longer distances, sprinting, and pacing.
Prerequisites:
Must be able to swim:
500 freestyle with flip turns, streamlines, and bilateral breathing
4 x 50 Free @ 1:05
4 x 100 Free @ 2:10
4 x 100 IM @ 2:30
Must have mastered all four competitive strokes
Understands swimming terminology (build, descend, DPS, medley order, etc.)
Knows when is appropriate to talk to other swimmers during swim practice and follows proper swim team etiquette at all times
Goals:
Can swim:
3 x 200 freestyle with flip turns, streamlines, and bilateral breathing
4 x 50 Free @ :50-:55
4 x 100 Free @ 1:40-1:50
4 x 100 IM @ 1:55-2:10
Swims all four strokes legally, with proper starts, turns, and finishes without being reminded
Arrives to practice on time and prepared with all required equipment and starts warm-up in a timely manner
Demonstrates good sportsmanship at all times and shows up with a positive attitude
Seniors
Our Senior group is our most advanced level, and in this group, swimmers are expected to be self-motivated and goal-oriented. The group focuses on goal setting, training concepts, and self evaluation. We continue to work on developing the necessary skills and training base for high school swimming.
Prerequisites:
Must be able to swim:
3 x 200 freestyle with flip turns, streamlines, and bilateral breathing
4 x 50 Free @ :50
4 x 100 Free @ 1:50
4 x 100 IM @ 2:10
Must be able to swim all four strokes legally, with proper starts, turns, and finishes without being reminded
Arrives to practice on time and prepared with all required equipment and starts warm-up in a timely manner
Demonstrates good sportsmanship at all times and shows up with a positive attitude
Goals:
Takes ownership of their training and performance and works towards achieving their own specific swimming goals
Understands when correction of their strokes is needed
Comfortable swimming long distances, pacing and sprinting
Demonstrates leadership, teamwork, and positive sportsmanship
Competition ready!
For more information visit us on our Swim Team Webpage!
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