swim team training groupsthe primary focus will be placed on teaching butterfly and breaststroke...

Swim Team Training Groups The Rose Bowl Aquatics Swim Team groups are structured to ensure that each swimmer has the ability to swim with their peers, both in terms of age groups and by ability. The coaching staff works very hard to ensure that each swimmer is in the best group for that individual and

their success in the water.

This document has been designed to give you all the details of each group and, hopefully, to answer any questions. Please review the general group information on this page and then see the specific group information on the pages following.

Group Information - The next page is a list of the practice groups, the coach of that group, and the workout times.

Group Flow Chart - As you will see on page 3, we have a chart that shows the potential flow between groups. Once a swimmer has been assigned to a group, that coach can then go over the details of where that swimmer can expect to move next, and the criteria for that move are listed on the following pages.

Group Placements - On the Group Detail sheets that follow, you will see all group details, including the criteria for moving to other groups. Because of the space limitations on each page, we have put what we consider to be the goal move for any given group. While we have chosen one group, this will vary from swimmer to swimmer, based on amount of time spent in the group, age, and other factors. If you do not find the criteria for the move that you are looking for on your group page, please check other group pages for those details.

Group Moves - There will be three main times during a year that swimmers will be moved. First will be December/January, this move will be mainly age up moves. The next move period will be following the end of the short course season (approximately March), and then again in August. At those time, the staff will look at the entire program and determine moves for the start of the new seasons. We will also determine if there needs to be adjustments to groups (adding groups, practice times, etc.). Please keep in mind that moves between groups will depend on when the focus meet for those groups are during those months.

Age ups - Age up moves will operate as follows:

Aug/Sept moves - Birthdates Sept or earlier all move, Oct/Nov given choice to age up or stay

Dec moves - Birthdates Dec or earlier all move, Jan/Feb given choice to age up or stay

Mar moves - Birthdates Mar or earlier all move, Apr/May given choice to age up or stay

As you view the criteria for moves, please understand that while all aspects will be considered, we will make moves based on whom we believe to be ready to benefit from the next group and doing our best to keep groups balanced.

Group Expectations and Criteria for Moving

Technical: The technical aspects will be weighed heavily for all moves. Swimmers should stay focused on developing their strokes, also including when they are tired, in order to show they are ready for next step in training. Certain skills must be performed daily, in both practices and meets, in order to create a focus on improving technique and skills. Swimmers will be expected to know and execute those skills listed, as well as all skills for the preceding groups.

Training: Swimmers must be able to handle the training (intervals, intensity and duration) of the group they will be moving into. To ensure this, coaches monitor the swimmer’s day-to-day practices and they will be invited to “try out” potential groups towards the end of seasons. Please understand that while we understand that some swimmers may perform better when “challenged” with a higher group, we are also looking for swimmers that are willing to learn to do things correctly on their own first.

Performance: The racing performance needed; which means meet attendance is important. Keep in mind that this is only one aspect of group moves. Achieving these do not guarantee a move.

Commitment and Attitude: Focus, commitment and a positive attitude are all essential to success. We believe that each swimmer must commit to a consistent swimming schedule that matches their group’s expectations, at the very least, in order to reach their goals and continue improvement.

Other focus points include: Having FUN, learning life lessons demonstrating good sportsmanship, Parents meeting volunteer expectations, bringing required equipment to practices daily, respectful of coaches, parents and TEAMmates, and in the end being the best TEAMmate possible at all times.

The coaching staff is available at all times to answer questions that swimmers may have on their swimming. This communication should go on all season long so that it isn’t a surprise by the end of the season to find out that you are not prepared to move to the group that one might be hoping. Start that process early.

Ages Group Coach PM Practice Time AM Practice Monthly

10 & un BRONZE Clarice D’Angelo [email protected]

M/T/Th/F 3:30-4:30 W 3:30-5:30 n/a $135

10 & un SILVER James Gallagher [email protected]

M/F 3:45-5:00 Tu/Th 3:30-4:45

W 3:30-5:30 n/a $145

10 & un GOLD Hector Jimenez [email protected]

M/Th 3:30-5:00 Tu 5:30-7:15 W 3:30-5:30 F 5:30-7:00

Sa 9:30-11:30 (comb. w/ 12Silver)

$170

11-12 BRONZE GIRLS Tristan Sawers [email protected]

M/W/F 3:30-5:00 Tu/Th 4:45-6:30

n/a $145

11‐12 BRONZE BOYS Tristan Sawers [email protected]

M/W 5:00-7:00 Tu/Th 3:30-4:45

F 5:00-6:30 n/a $145

11-12 SILVER Katherine Tse [email protected]

M 5:00-7:00 W 5:30-7:00

Tu/Th/F 5:30-7:30

Sa 9:30-11:30 (comb.w/ 10Gold)

$170

11‐12 GOLD Hector Jimenez [email protected]

M 5:30-7:30 - BGC Tu/F 3:30-5:30

W 5:30-7:30 Th 5:00-7:00

Sa 7:00-9:30 $185

13-14 BRONZE Anika Apostalon [email protected]

M/W/F 3:30-5:15 Tu/Th 5:30-7:30 n/a $155

13-14 SILVER Anika Apostalon [email protected]

M/W 5:15-7:30 Tu/Th 3:30-5:30

F 5:45-7:30 - BGC Sa 9:30-11:30 $170

13-14 GOLD Kristine Quance-Julian [email protected]

M 5:00-7:00 – Poly T Boys 3:45-6:15 Girls 4:30-7:00

W 3:30-5:30 Th Boys 4:30-6:00 Girls 3:45-5:15

Th 5:00-6:45 Sa 6:30-9:00 Su 6:00-8:30

$195

15 & up JUNIOR Kaitlyn Swinney [email protected]

M/Th 3:30-5:00 Tu 3:30-5:30 W 5:30-7:00 F 5:30-7:30

n/a $155

15 & up PRE-SENIOR Cameron Ware [email protected]

M 5:15-7:30 Tu 3:30-5:15

W 5:45-7:45 – BGC Th 3:30-5:30 F 5:30-7:30

n/a $170

15 & up SENIOR 1 Cameron Ware [email protected]

M 3:30-5:45 Tu 5:30-7:45 – BGC

W/F 3:30-5:30 Th 5:30-7:30

Sa 8:15-11:00 $190

15 & up SENIOR 2 Jeff Klotz [email protected]

M 3:30-5:45 Tu 3:30-5:30 W 4:30-7:00

Th 5:30-8:00 – BGC F 3:30-6:15

Tu 5:00-6:45 Sa 6:00-8:45 $210

13 & up NATIONAL Jeff Julian [email protected]

M/W 3:45-6:30 Th 3:30-6:30 F 3:45-6:15

W 5:00-6:45 Sa 7:30-10:30 Su 6:00-9:00

$240

Rose Bowl Aquatics – Group Details (September 2018)

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Rose Bowl Aquatics – Group Flow Chart

Rose Buds & Pre-Team

Ages 10 & under Ages 11-12 Ages 13-14 Ages 15 & over

Bronze

Boys

Bronze

Girls

Gold

Senior 2

Senior 1

National

Silver Silver

Gold Gold

Bronze

Silver

Bronze Junior

Pre-Senior

Rose Buds Development Team - 5 and over

The mission of the Rose Buds Development Team is to provide an introduction to the world of competitive swimming. The Rose Buds program bridges the gap between our swim lessons program and our competitive swim team, allowing a swimmer to develop competitive swimming skills in a comfortable and fun environment. Rose Buds will experience “race days” and the Pre-Team will also be invited to Rose Bowl intrasquads to introduce them to racing and friendly competition. STROKE & MOTOR Swimmers must be able to swim 25 yards of Freestyle without stopping and 25 yards of Backstroke without turning over onto stomach. The primary focus will be placed on teaching Freestyle and Backstroke through the use of drills and motor skills, improving and strengthening the participants kicking technique, and learning body and head position and balance in the water. Progress in this group will be measured on refining technique and not on speed in the water. DRILLS FOR SKILLS Swimmers should be able to swim 25 yards Butterfly and Breaststroke with the understanding of how the arms and legs move for each of those strokes. The primary focus will be placed on teaching Butterfly and Breaststroke through the use of skills and drills for both strokes. Including continued strengthening of the participants kicking technique and proper body positioning and timing. Progress in this group will be measured on refining technique and not on speed in the water. BLUE Group Swimmers must be able to do all four strokes legally. The Blue Group will focus on learning proper starts, turns and streamlines. Blue Group training will emphasize refining and perfecting technique of all 4 competitive strokes. Progress in this group will be measured by proper technique and not on speed in the water. PRE-TEAM Swimmers must be able to do all four strokes legally (strokes must be technically strong) The Pre-Team Group emphasizes continuing refinement of all 4 competitive strokes, starts, and turns. As well as transferring technique into conditioning and beginning training sets. Progress in this group will be measured by proper technique, strength of stroke, the ability to make swim sets and knowledge of swim team etiquette. Swimmers in the Pre-team are required to have a kick board, fins and pull buoy of their own and are expected to compete in an intrasquad meet in order to help show readiness for swim team groups.

Criteria for joining 10&un, 11-12, 13-14 Bronze and the Junior Groups –

Technical Legal in all four strokes Streamlines – regularly execute streamlines when pushing off of every wall in practice Turns - ability to do legal turns for all strokes and regularly perform flip turns in practice Turn Position - regularly start in turning position Clock Management – know basic intervals (:30/1:00) and consistently leave at correct times Understand Lane Etiquette Learning different “gears”

Training (all must be done legally) 10&un 11-12 13 and over

8 x 50yd Free @ 1:10 8x50 Free @1:05 10x50 Free @ 1:00 8 x 50yd Stroke @ 1:20 8x50 Stroke @1:15 10x50 Stroke Br@1:10 Bk@1:05 3 x 100yd IM @ 2:20 3x100 IM @ 2:20 3x100 IM @ 2:05 3 x 100yd Free @ 2:10 4x100 Free @ 2:00 5x100 Free @ 1:50 8 x 25yd kick @ :45 6x50 kick @ 1:30 8x50 Kick @1:20

Other

Commitment – while there is no requirement, we highly suggest committing to a consistent schedule to get the most out of our groups, Bronze can be any schedule that works for you, but it is ideal to then stick to that schedule the best you can Focus - Attitude - Respectfulness -

10Bronze Group – 5-10 years old The mission of the 10Bronze Group is to provide the opportunity for beginning competitive swimmers to continue to develop each of the four competitive strokes. This group is offered to the swimmers who have advanced through the Rose Buds program, are 10 or younger, meet the expectations listed under Rose Buds to be eligible for this group, and be willing to meet the expectations below. Continued stroke instruction is the key to their advancement, and emphasizing fun and their efforts given above all else. This group is designed to foster the love of the sport and introduce the swimmers to Southern California Swimming (Pacific Committee) competitions. Expectations –

Focus on improving the technical aspect of all four competitive strokes Attendance – set a consistent schedule and do your best to commit to it Meets - compete in at least one meet per season Compete in 50 yd. events for all four strokes and 100 yd. IM - at Coaches Discretion Achieve “B” and “BB” time standards, strive for SCS Championship meet standards Follow TEAM Guidelines (at the beginning of this packet)

Group Focus Points – Clock Management and Use - Learning to get times on swims in workouts, esp. 25’s and 50’s Underwaters (1 dolphin kick for Fr, Fl, Bk off of every wall in workouts and meets) Implementing kicking into strokes Continued focus on improved technique Continue to improve skills focused on in prior groups Intro to your “process” Focus on the criteria to move to Silver (below) Timing of breaths Understanding and performing gears correctly

Required Equipment – Speedo Kick Board Speedo Power Paddles (Blue-Small) Speedo Pull Buoy Speedo Fins (or Hydra Tech 2 or similar type fin) Speedo Bullet Head Snorkel

Workout Schedule -

Mon - 3:30-4:30pm Tues - 3:30-4:30pm Wed - 3:30-5:30pm (Comb. 10&Un) (3:30-4:30 swim, 4:30-5:30 dryland) Thurs - 3:30-4:30pm Fri - 3:30-4:30pm

Criteria for joining 10Silver Group – Technical

Streamlines – regularly execute streamlines when pushing off of every wall in practice Improved turn technique, esp. back to breast turns, from legal to race proficient Start in turn position at all times Clock Management – know all intervals and consistently follow them in practice Times – know how to get times in workouts, esp. 25’s and 50’s Lane Etiquette and Management - correct orders, respectful of teammates, supportive Know TEAM Drills Commitment to working underwaters (1 dolphin kick off of each wall in workouts and meets for Fr, Bk, Fl) Learning: (have a good understanding, but not needed to be mastered) How to get times for 100’s How to keep up with test sets How many they make on an interval Intro to Pace Training Using legs in strokes at all times (kicking) Power in strokes

Training 10 x 50yd Free @ 1:00 10 x 50yd Stroke @ 1:10 5 x 100yd Free @ 2:00 5 x 100yd IM @ 2:10

Performance – Two National “BB” and 4 “B” for 10 and under Minimum of one meet attended during previous season

Other Commitment – consistent practice schedule, meet participation Consistent focus and efforts in practices Being Coachable Ability to understand more complicated sets and perform them

10Silver Group – 7-10 years old The mission of the 10Silver Group is to build off of the excitement of the swimmers in the Bronze Group and continue to grow their motivation for racing and love of the sport. Technique will continue to be the focus in workouts, but swimmers will also take another step in their training. The Silver group is the first to focus on teaching swimmers to not only know how to swim a stroke correctly, but to also be able to do it when they are tired. Silver group swimmers will strive to reach Southern California Swimming Championship meets like Winter Age Group, June Age Group and Junior Olympic Championships. Expectations –

Attendance – consistent practice and meet attendance Compete in 200 yd. Free, 200 yd. IM and 100 yd. events for all four strokes - at Coaches Discretion Achieve “A” time standards and Championship meet standards (JO’s, WAG’s, JAG’s) Follow TEAM Guidelines (at the beginning of this packet)

Group Focus Points – Race preparation Participation in all home meets Begin taking responsibility for their own swimming (i.e. checking heat and lane assignments without parent assistance) Underwater Dolphin Kicking (2 kicks per wall) Using Legs while swimming Increase power in strokes Cont. learning about process Mastering “gears”

Required Equipment – Speedo Kick Board Speedo Power Paddles (Blue-Small) Speedo Pull Buoy Speedo Fins (or Hydra Tech 2 or similar type fin) Speedo Bullet Head Snorkel

Workout Schedule -

Mon - 3:45-5:00pm Tues - 3:30-4:45pm Wed - 3:30-5:30pm (Comb. 10&un) (3:30-4:30 swim, 4:30-5:30 dryland) Thurs - 3:30-4:45pm Fri - 3:45-5:00pm

Criteria for joining 10Gold Group –

Technical Regularly execute good streamlines (practice and meets) Consistently begins from turning position in practice Focus on proper and fast turns Committed to developing underwaters (2 dolphin kicks off each wall & breast pulldowns) Backstroke finish on back without looking for wall Knows how to get own times in practices for any swim Follows own interval in practices Using legs while training and racing Understand the basics race pace training Proper timing of breath in all strokes Consistent efforts for each gear asked for in workouts Training 6 x 50 Free @ :45 10 x 50 @ :55 (bk) and @ 1:00 (br) 10 x 50 Kick @ 1:05 8 x 100 Free @ 1:40 8 x 100 IM @ 1:50 Performance

Three 10 & under “A” Times and four “BB” times

Other Commitment to consistent schedule and Championship Meets (including as relay only) Focus on continued improvement to your Process Drive for making finals at Championship Meets Meeting all Group and Coach expectations

10Gold Group – 8-10 years old The mission of the 10Gold Group is to continue to develop these swimmers for their best long term success. Our focus will continue to be on teaching them the best technique and working to grow their love of the sport even more. Stroke technique will continue to be emphasized as the focus is developing the swimmer for the long term. Additional racing and training skills will also be introduced. When swimmers commit to this process and work with their coaches, we believe we can also field the strongest 10 and under TEAM possible at the Southern California Swimming Winter Age Group Championships, June Age Group Championships, Spring and Summer Junior Olympics by aiming for SCS Top 16. Expectations –

Meet Attendance – all Championship meets (including all relays and as relay only swimmers) Consistent workout schedule - we encourage other sports to be played and only recommend that swimmers commit to a consistent schedule so they can see the benefits of their training Focus on making finals at SCS Championship meets Swimmer takes personal responsibility (i.e. Parents won’t tell swimmer when to go behind blocks) Follow TEAM Guidelines (at the beginning of this packet)

Group Focus Points –

Develop of underwaters (min of 3 dolphin kicks off each wall) Follow Process approach to your swimming Goal setting and knowledge of time standards, personal best meet and practice times Being as coachable as possible Cont. to develop power in strokes Always use legs when swimming Focus on your skills - streamlines, turns, starts, etc.

Required Equipment –

Speedo Kick Board Speedo Power Paddles (Blue-Small) Speedo Pull Buoy Speedo Fins (or Hydra Tech 2 or similar type fin) Speedo Bullet Head Snorkel

Workout Schedule -

Mon - 3:30-5:00pm (3:30-4:45 swim, 4:45-5 dryland) Tues - 5:30-7:15pm (5:30-7 swim, 5-5:15 dryland) Wed - 3:30-5:30pm (Comb, 10&un) (3:30-4:30 swim, 4:30-5:30 dryland) Thurs - 3:30-5:00pm (3:30-4:45 swim, 4:45-5 dryland) Fri - 5:30-7:00pm (swim) Sat - 9:30-11:30am (9:30-11 swim, 11-11:30 dryland) (Combined with 12Silver)


Technical - Streamlines off of all walls Uses legs when swimming all strokes Underwaters - does 2 dolphin kicks off of every wall and does breast pulldowns Knows best times and goal time standards Consistently starts in turning position Good power in strokes Good breath timing, even when tired Fast turns, even when tired Training -

10 x 50 Free @ :40 10 x 50 @ :50 (bk) and @ :55 (br) 10 x 50 Kick @ 1:00 8 x 100 Free @ 1:25 6 x 100 IM @ 1:35 Performance -

Girls - Two 11-12 “A” or One “A” and Four “BB” Boys - Two 11-12 “A” or Six “BB” Other - Regular meet attendance Commitment to attending all Championship meets (as relay only included) Consistent attendance at workouts (commitment to a schedule) Coachable

12Bronze Group (Girls / Boys) – 11-12 years old

The mission of the 12Bronze Group is to provide the opportunity for beginning and developing competitive swimmers to continue to work each of the four competitive strokes. This group is offered to the swimmers who have advanced through the Rose Buds program or a 10 and under Rose Bowl group, are 11 or 12, meet the expectations listed under Rose Buds to be eligible for this group, and be willing to meet the expectations below. Continued stroke instruction is the key to their advancement, and emphasizing fun and their efforts given above all else. This group is designed to foster the love of the sport and introduce the swimmers to Southern California Swimming (Pacific Committee) competitions. As these swimmers grow and get stronger, connecting that new strength to power in the water will be a core focus point. Expectations –

Consistent attendance - aim to set a schedule and stick to it (if only 2 days a week, then never less) Begin to attend team meets and activities Focus on improving all four competitive strokes and all skills Follow TEAM Guidelines (at the beginning of this packet)


Perform legal strokes in all practices, at all times Streamlines off all walls Underwaters - dolphin kicking and breast pulldowns Turns - ability to do legal turns for all strokes (including flip turns and back to breast turns) Kicking as part of swimming Increase power in strokes Breath timing Turn Position - regularly start in turning position Knowledge of time standards & personal best times Clock Management - know all intervals, follows own interval, and can get times on sets Lane Management - correct orders, respectful, proper etiquette Introduction to “sets”, pacing & interval training Understanding and performing gears correctly


Speedo Kick Board Speedo Power Paddles (Blue-Small or Red-Medium) Speedo Pull Buoy Speedo Fins (or Hydra Tech 2 or similar type fin) Speedo Bullet Head Snorkel

Girls Workout Schedule -

Mon - 3:30-5:00pm (swim) Tues - 4:45-6:30pm (4:45-6 swim, 6-6:45 dry) Wed - 3:3-5:00pm (swim) Thurs - 4:45-6:30pm (4:45-6 swim, 6-6:45 dry) Fri - 3:30-5:00pm (swim)

Criteria for joining 12Silver Group –

Technical Consistent tight streamlines in practices and meets Correct underwaters off walls, 1 dolphin kicks off all walls for fl, fr, bk - breaststroke pulldowns done Backstroke finishes without looking at the wall Calculates own times in practices Follows own interval in practices, knows where they are in a set Consistent efforts in different gears Working on using legs at all times Focus on increasing power in strokes Training 8 x 50 Free @ :45 10 x 50 @ :55 (bk) and @ 1:00 (br) 10 x 50 Kick @ 1:05 8 x 100 Free @ 1:40 6 x 100 IM @ 1:50 Performance

Two 11-12 “BB” times or 1 “BB” and 6 “B” times

Other Regular meet (at least 1/month) and practice attendance Coachable

Boys Workout Schedule -

Mon - 5:00-7:00pm (5-6:30 swim, 6:30-7 dry) Tues - 3:30-4:45pm (swim) Wed - 5:00-7:00pm (5-6:30 swim, 6:30-7 dry) Thurs- 3:30-4:45pm (swim) Fri - 5:00-6:30pm (swim)

12Silver Group – 11-12 years old The mission of the 12Silver Group is to continue the stroke technique development and begin to focus on training those strokes for racing. We continue to design our workouts in a way to keep swimming interesting for all and one that can foster a love of this sport while also teaching the value of hard work. The 12Silver group takes a big step in that direction. The goal of 12Silver group swimmers should be to begin qualifying for the Southern California Junior Olympics and Age Group Championships, and then shooting for scoring at those TEAM Championship meets. Great stroke technique while working hard is the key combination that will make the difference in the development of these swimmers. Expectations –

Attendance: Consistent attendance works best, plus staying the same or adding a day from previous group Perform 11-12 year-old “A”, Age Group Champs and Jr. Olympic times Excitement about working toward qualifying for the above time standards Follow TEAM Guidelines (at the beginning of this packet)

Group Focus Points -

Developing your process approach Streamlines off of all walls Underwaters - 2 dolphin kicks off all walls and use breast pulldown every time Learning time standards, best times, and practice times Continued progress in performing stroke technique, drills and turns Using pace clock during training or intervals and times Great turns Race pace training Master “gears” in workouts



Workout Schedule -

Mon - 5:00-7:00pm (swim) Tues - 5:30-7:30pm (5:30-7 swim, 7-7:30 dry) Wed - 5:30-7:00pm (combined with 12Gold) Thurs - 5:30-7:30pm (5:30-7 swim, 7-7:30 dry) Fri - 5:30-7:30pm (5:30-7 swim, 7-7:30 dry) Sat – 9:30-11:30am (9:30-11 swim, 11-11:30 dry) (Combined with 10Gold)


Technical - Streamlines off of all walls Uses legs when swimming all strokes Underwaters - does 2 dolphin kicks off of every wall and does breast pulldowns Knows best times and goal time standards Consistently starts in turning position Good power in strokes Good breath timing, even when tired Fast turns, even when tired “Gears” mastered Training -

10 x 50 Free @ :40 10 x 50 @ :50 (bk) and @ :55 (br) 10 x 50 Kick @ 1:00 8 x 100 Free @ 1:25 6 x 100 IM @ 1:35 Performance -

Girls - Two 11-12 “A” or One “A” and Four “BB” Boys - Two 11-12 “A” or Six “BB” Other - Regular meet attendance Commitment to attending all Championship meets (as relay only included) Consistent attendance at workouts (commitment to a schedule) Coachable

12Gold Group – 11-12 years old

The mission of the 12Gold Group is to build a strong group of Junior Olympic (JO) and NCSA Age Group Championship swimmers that will be shooting for SCS Top 16 and NRT standards. The swimmers in this group will work to have National Top 10 ranking times each year, and to be top finishing swimmers at the Southern California JO’s. Swimmers will be expected to have a strong grasp on stroke technique and will begin to be introduced to more advance racing strategy. Swimmers will move on to Expectations –

Attendance – minimum of four weekly practices for 11 yrs & five for 12yrs; attend all team meets Perform 11-12 JO, SCS Top 16 & NRT times Commit to year-round training program (including holidays) Demonstrate personal responsibility; for example:

Communicates with coach about missed practices, illness, injury, etc. Take full responsibility at meets without parent assistance Keeps up with schoolwork regardless of extra time spent at meets and/or practices

Follow TEAM Guidelines (at the beginning of this packet)

Group Focus Points – Underwaters becoming a valuable part of races Legs always there to drive you home Follow the process approach Building more power into strokes Learning balance and efficiency in swimming Goal setting and knowledge of time standards, personal best meet and practice times Importance of being coachable Build a desire to work hard

Required Training Equipment –


Workout Schedule -

Mon - 5:30-7:30pm (BGC) (5:30-6 dry, 6-7:30 swim) Tues - 3:30-5:30pm (3:30-5 swim, 5-5:30 dry) Wed - 5:30-7:30pm (5:30-7 swim, 7-7:30 dry) (combined with 12Silver for swim) Thurs - 5:00-7:00pm (swim) Fri - 3:30-5:30pm (swim) Sat - 7:00-9:30am (7-7:30 dry, 7:30-9:30 swim)

Criteria for joining 14Gold Group – Technical

Uses legs when swimming all strokes Underwaters - does 2 dolphin kicks off of every wall and does breast pulldowns Knows best times and goal time standards Consistently starts in turning position Good power in strokes Good breath timing, even when tired Fast turns, even when tired “Gears” mastered

Training 10 x 50 Back @ :45 10 x 50 Breast @ :50 10 x 50 Kick @ 1:00 10 x 100 Free @ 1:25 8 x 100 IM @ 1:35 Performance

Two 13-14 Summer JO cuts Other

Commitment – must be committed to the schedule set with coach Responsibility - time management and keeping up good grades Willingness to attend all practices Positive Attitude Coachable Drive to reach next level in swimming

14Bronze Group – 13-14 years old The mission of the 14Bronze Group is to begin to increase the technique and training level for those taking the next step in their competitive swimming. Swimmers entering this group should be able to swim all four competitive strokes legally for 100 yards. The 14Bronze group will focus on improving the competitive swim techniques, both for strokes and for skills like dives, turns and streamlines, and also begin to teach swimmers how to increase the speed of their swimming. The design of this group is to give our middle and high school swimmers that are continuing their swimming experience a chance to swim with peers and give everyone an opportunity to pursue and enjoy everything this TEAM has to offer. Expectations –

Continued focus on improving stroke technique Attendance at a minimum of one meet per season (Sept-Dec, Dec-Feb, Mar-Jul) Focus on getting everything out of practice and allowing others to do the same Follow TEAM Guidelines (at the beginning of this packet)

Group Focus Points – Perform legal strokes in all practices, at all times Streamlines off all walls Underwaters - dolphin kicking and breast pulldowns Turns - ability to do legal turns for all strokes Kicking as part of swimming Increase power in strokes Breath timing Turn Position - regularly start in turning position Knowledge of time standards & personal best times Clock Management - know all intervals, follows own interval, and can get times on sets Lane Management - correct orders, respectful, proper etiquette Introduction to “sets”, pacing & interval training Understanding and performing gears correctly

Required Equipment – Speedo Kick Board Speedo Power Paddles (Red-Medium or Yellow-Large) Speedo Pull Buoy Speedo Fins (or Hydra Tech 2 or similar type fin) Speedo Bullet Head Snorkel

Workout Schedule -

Mon - 3:30-5:15pm (swim) Tues - 5:30-7:30pm (5:30-7 swim, 7-7:30 dry) Wed - 3:30-5:15pm (swim) Thurs - 5:30-7:30pm (5:30-7 swim, 7-7:30 dry) Fri - 3:30-5:15pm (swim)

Criteria for joining 14Silver Group –

Technical Know TEAM drills Uses turning position on walls Understanding of training paces and gears Consistent tight streamlines in practices and meets Correct underwaters off walls, 1 dolphin kicks off all walls for fl, fr, bk Breaststroke pulldowns Backstroke finishes without looking at the wall Calculates own times in practices Follows own interval in practices, knows where they are in a set Consistent efforts in different gears Working on using legs at all times Focus on increasing power in strokes Training 10 x 100 Free @ 1:35 6 x 100 IM @ 1:45 10 x 50 Back @ :50 10 x 50 Breast @ :55 8 x 50 Kick @ 1:10 Performance

2 x 13-14 National “BB” cuts Other

Attend at least 1 meet per season plus a Championship meet for SC and LC seasons Positive Attitude Focus Coachable

14Silver Group – 13-14 years old The mission of the 14Silver Group is to continue the stroke technique development and begin to focus on training those strokes for racing. We continue to design our workouts in a way to keep swimming interesting for all and one that can foster a love of this sport while also teaching the value of hard work. The 14Silver group takes a big step in that direction. The goal of 14Silver group swimmers should be to begin qualifying for the Southern California Junior Olympics and Age Group Championships, and then shooting for scoring at those TEAM Championship meets. Great stroke technique while working hard is the key combination that will make the difference in the development of these swimmers. Expectations –

Attendance: Consistent attendance works best, plus staying the same or adding a day from previous groups Perform 13-14 year-old “A”, Age Group Champs and Jr. Olympic times Excitement about working toward qualifying for the above time standards Follow TEAM Guidelines (at the beginning of this packet)


Developing your process approach Streamlines off of all walls Underwaters - 2 dolphin kicks off all walls and use breast pulldown every time Learning time standards, best times, and practice times - Goal Setting Continued progress in performing stroke technique, drills and turns Using pace clock during training, knowing your intervals and times Great turns Race pace training Master “gears” in workouts


Speedo Kick Board Speedo Power Paddles (Red-Medium or Yellow-Large) Speedo Pull Buoy Speedo Fins (or Hydra Tech 2 or similar type fin) Speedo Bullet Head Snorkel

Workout Schedule -

Mon - 5:15-7:30pm (5:15-6:45 swim, 6:45-7:30 dry) Tues - 3:30-5:30pm (swim) Wed - 5:30-7:15pm (5:15-6:45 swim, 6:45-7:30 dry) Thurs - 3:30-5:30pm (swim) Fri - 5:45-7:30pm (BGC) Sat - 9:30-11:30am (9:30-11 swim, 11-11:30 dry)

Criteria for joining 14Gold Group – Technical

Uses legs when swimming all strokes Underwaters - does 2 dolphin kicks off of every wall and does breast pulldowns Knows best times and goal time standards Consistently starts in turning position Good power in strokes Good breath timing, even when tired Fast turns, even when tired “Gears” mastered

Training 10 x 50 Back @ :45 10 x 50 Breast @ :50 10 x 50 Kick @ 1:00 10 x 100 Free @ 1:25 8 x 100 IM @ 1:35 Performance

Two 13-14 Summer JO cuts Other

Commitment – must be committed to at least 75% attendance Responsibility - time management and keeping up good grades Willingness to attend all practices, including mornings (mornings are mandatory unless discussed with coach) Positive Attitude Coachable Drive to reach next level in swimming

14Gold Group – 13-14 years old The mission of the 14Gold Group is to be the stepping stone between age group swimming and senior swimming. This group will focus on developing the strongest possible TEAM for Junior Olympics, while producing our next wave of Sectional qualifiers. Training and commitment expectations will start to rise in this group in order to bring these swimmers along in the steps to reach the Sectional level.

Expectations –

Attendance – 75% of workouts (9 out of 12 workouts), all Championship meets on schedule (including relay only) (morning workouts required) Perform 13-14 JO, SCSRT, NRT, and Sectional times Commit to year-round training program (including holidays) - communicating with your coach about any extended absences and having a plan to train while away (with another team or written workout) Demonstrate personal responsibility; for example:

Communicates with coach about missed practices, illness, injury, etc. Take full responsibility at meets without parent assistance Keeps up with schoolwork regardless of extra time spent at meets and/or practices

Follow TEAM Guidelines (at the beginning of this packet) Group Focus Points -

Understand Rose Bowl Training Philosophy Underwaters as a valuable part of races Legs always there to drive you home Follow the process approach Building more power into strokes, increasing efficiency Connecting balance and efficiency in swimming Starts (flat and relay) Focus on entire turn (approach to wall, turn, underwater and breakout) Goal setting and knowledge of time standards, personal best meet and practice times Race Pace / Heart Rate Training Being coachable Desire to work hard

Required Equipment - Speedo Kick Board Speedo Power Paddles (Red-Medium or Yellow-Large) Speedo Pull Buoy Hydra Tech 2 or similar type fins Speedo Bullet Head Snorkel

Workout Schedule - Mon - 5:00-7:00pm (Poly) (swim) Tues - Boys - 3:45-6:15pm (3:45-4:45 dry, 4:45-6:15 swim) Girls – 4:30-7:15pm (4:30-6:15 swim, 6:15-7:15 dry) Wed - 3:30-5:30pm (swim) Thurs - 5:00-6:45am (swim) Boys – 4:30-6:00pm (4:30-5:30 dry, 5:30-6 TEAM) Girls – 3:45-5:15pm (3:45-4:45 dry, 4:45-5:15 TEAM) Sat - 6:30-9:00am (6:30-7:30 dry, 7:30-9 swim) Sun - 6:00-8:30am (6-8 swim, 8-8:30 dry)

Criteria for joining National Group – Technical Underwaters need to be a commitment, min 4 kicks of every wall in practices Know HR’s and the correlation with gears, consistently train at the correct levels 100% Commitment to National Group schedules and calendars Process Oriented - 24/7 Student Athlete Race Pace Training - understanding efforts needed, combined with proper approach and technique Coachable - trust coach/program entirely, be willing to make changes (and give focus and time it takes to make lasting changes) Understanding of Rose Bowl training philosophies Training Consistent hard work and pushing to new levels, no complacency Training leader in current group Performance

Qualified for NCSA Juniors (non 50 event) or 4 Sectionals events or 4000 IMX score (14 and over)

Other Commitment – it’s a lifestyle and has to be a family decision – 100% of workouts and meets are expected TEAM Attitude Focus – on technique, training, continuous improvement Coachable Ownership of swimming - communication, goals, drive, etc. Drive to reach highest levels of swimming

Junior Group – 15 years and older The mission of the Junior Group is to begin to increase the training level for those taking the next step in their competitive swimming. Swimmers entering this group should be able to swim all four competitive strokes legally for 100 yards. The Junior group will focus on improving the competitive swim techniques, both for strokes and for skills like dives, turns and streamlines, and also begin to teach swimmers how to increase the speed of their swimming. The design of this group is to give our high school swimmers that are continuing their swimming experience a chance to swim with peers and give everyone an opportunity to pursue and enjoy everything this TEAM has to offer. Expectations –

Continued focus on improving stroke technique Attendance at a minimum of one meet per season (Sept-Dec, Dec-Feb, Mar-Jul) Focus on getting everything out of practice and allowing others to do the same Follow TEAM Guidelines (at the beginning of this packet)

Group Focus Points – Perform legal strokes in all practices, at all times Streamlines off all walls Underwaters - dolphin kicking and breast pulldowns Turns - ability to do legal turns for all strokes Kicking as part of swimming Increase power in strokes Breath timing Turn Position - regularly start in turning position Knowledge of time standards & personal best times Clock Management - know all intervals, follows own interval, and can get times on sets Lane Management - correct orders, respectful, proper etiquette Introduction to “sets”, pacing & interval training Understanding and performing gears correctly


Pre Senior

Workout Schedule -

Mon - 3:30-5:00pm (swim) Tues- 3:30-5:45pm (3:30-5:15swim, 5:15-5:45dry w/Pre-Sr) Wed - 5:30-7:00pm (swim) Thurs - 3:30-5:30pm (swim) Fri - 5:30-7:30pm (5:30-7 swim, 7-7:30 dry)

Criteria for joining Pre-Senior Group –

Technical Know TEAM drills Uses turning position on walls Understanding of training paces and gears Consistent tight streamlines in practices and meets Correct underwaters off walls, 1 dolphin kicks off all walls for fl, fr, bk Breaststroke pulldowns Backstroke finishes without looking at the wall Calculates own times in practices Follows own interval in practices, knows where they are in a set Consistent efforts in different gears Working on using legs at all times Focus on increasing power in strokes “Gears” mastered Training 10 x 100 Free @ 1:35 6 x 100 IM @ 1:45 10 x 50 Back @ :50 10 x 50 Breast @ :55 8 x 50 Kick @ 1:10 Performance

2 x 15-16 National “BB” cuts Other

Attend at least 1 meet per season plus a Championship meet for SC and LC seasons Positive Attitude Focus Coachable

Group – 15 years and older The mission of the Pre-Senior Group is to continue teaching techniques from previous groups and to begin to increase the level of training for those athletes. Swimmers will also learn how to push themselves in the water, while still staying focused on maintaining proper techniques. This group will focus on qualifying for SCS Championship meets (Age Group Champs and Summer JO’s) and preparing for the Senior 1 group. It will also offer those high school age swimmers an opportunity to be prepared and have improved stroke technique for the next high school swim season. Expectations –

Attendance: Consistent attendance works best to see improvement, plus staying the same or adding a day from previous groups Perform “A” times, Age Group Champs and Summer Jr. Olympic times Excitement about working toward qualifying for the above time standards Follow TEAM Guidelines (at the beginning of this packet)


Developing your process approach Underwaters - 2 dolphin kicks off all walls and use breast pulldown every time Learning time standards, best times, and practice times - Goal Setting Continued progress in performing stroke technique, drills and turns Using pace clock during training, knowing your intervals and times Streamlines off of all walls Great turns Race pace training


Speedo Kick Board Speedo Power Paddles (Red-Medium or Yellow-Large) Speedo Pull Buoy Speedo Fins (or Hydra Tech 2 or similar type fin) Speedo Bullet Head Snorkel

Workout Schedule -

Mon - 5:15-7:30pm (5:15-7 swim, 7-7:30 dry) Tues - 3:30-5:45pm (3:30-5:15 swim, 5:15-5:45 dry w/ Jr) Wed - 5:45-7:45pm (BGC) Thurs - 3:30-5:30pm (swim) Fri - 5:30-7:30pm (5:30-7 swim, 7-7:30 dry)

Criteria for joining Senior 1 Group –

Technical Underwaters - min of 2 kicks off each wall in practice and meets Streamline to flags off each wall in practice Good racing turns at all times Excellent clock management and lane management skills - know and follow intervals Understanding of: race pace, consistency, process, stroke timing, balance and efficiency Continued improvement in stroke technique Training 8 x 100 Free @ 1:20 6 x 200 Free @ 2:40 8 x 100 Back @ 1:30 6 x 200 IM @ 3:00 6 x 100 Fly @ 2:00 10 x 50 Kick @ :55 6 x 100 Breast @ 2:00 Performance

Girls - Three Summer 15-16 JO cuts Boys - Two Summer 15-16 JO cuts

Other Commitment – each swimmer is to commit to schedule set with coach and live up to that commitment Consistency in work and focus Positive Attitude Focus – On sets, on stroke technique, on improving Working Process Approach Drive to reach next level in swimming

Senior 1 Group – 15 years and older The mission of the Senior 1 Group is to take our high school swimmers and get them prepared to race at Junior Olympics, CIF meets and working towards moving on to the “Senior” swimming levels. They will continue to learn the importance of hard work and dedication, and will begin to focus on “National” level swimming. The goals of the Senior 1 Group will be to focus on scoring points at the Summer JO’s, achieving Sectionals time standards, and moving up in their high school competitions (CIF and League Championships). Those moving on from this group will be expected to have great stroke technique, an excellent grasp on race splitting and pace training, and know how to prepare to race at their best. Expectations –

Commitment to swimming – work to set a schedule and stick to it for best results Competitive group – attendance at home meets and Championship meets Focus on moving swimming to the next level Personal Responsibility – taking care of injuries, manage social life, school work and proper nutrition Communication directly with Coach Follow TEAM Guidelines (at the beginning of this packet)

Group Focus Points - Understand Rose Bowl Training Philosophy Underwaters as a valuable part of races (min 3 dol. kicks off each wall) Legs always there to drive you home Follow the process approach Building more power into strokes, increasing efficiency Connecting balance and efficiency in swimming Focus on entire turn (approach to wall, turn, underwater and breakout) Goal setting and knowledge of time standards, personal best meet and practice times Starts (flat and relay) Race Pace / Heart Rate Training Being coachable Desire to work hard


Workout Schedule -

Mon - 3:30-5:45pm (3:30-5:00 swim, 5-5:45 dry) Tues - 5:30-7:45pm (BGC) (5:30-6 dry, 6-7:45 swim) Wed - 3:30-5:30pm (swim) Thurs - 5:30-7:00pm (swim) Fri - 3:30-5:30pm (3:30-4:45 swim, 4:45-5:30 dry) Sat - 8:15-11:00am (8:15-9 dry, 9-11 swim)

Criteria for joining Senior 2 Group – Technical Committed to using group as a stepping stone to National Focus on Process Approach Heart Rate Training – ability to take heart rates and understanding correlation to gears Basic understanding of Rose Bowl training philosophy Commitment to proper training levels; all gears should be mastered, also know your smooth, HR50, pace, fast, etc. “Hard “ is not the plan, times need to be expected in workouts first Training 10 x 100 Free @ 1:15 8 x 200 Free @ 2:25 10 x 100 Back @ 1:20 8 x 200 IM @ 2:50 8 x 100 Breast @ 1:30 8 x 100 Kick @ 1:45 6 x 100 Fly @ 1:25 Performance

Within 3% of Sectionals (standards included at end of packet) or IMX - 3100 (15 and over)

Other

Commitment – it’s a lifestyle and has to be a family decision – 78% Attendance minimum (11/14 workouts)

TEAM Attitude Ownership of swimming Focus – on technique, training, improvement Drive to reach next level of swimming

Senior 2 Group – 15 years and older The mission of the Senior 2 Group is to take our top 15 and over swimmers and prepare them for the top end of Senior swimming within USA Swimming. They will continue to learn the importance of hard work and dedication and will begin to focus on “National” level swimming. The goals of the Senior 2 Group will be to focus on scoring points at the Summer JO’s, achieving Sectionals and NCSA Junior time standards, and finaling in their high school competitions (CIF and League Championships). Those moving on from this group will be expected to have good understanding of the Rose Bowl training philosophy, be coachable and willing to make changes, and committed to everything it will take to be successful in the National Group. Expectations –

Commitment to swimming – 78% attendance to practice (at least 11 out of 14 workouts a week) and all Championship meets on schedule (including as relay only) (morning workouts required) Extended absences from workouts - swimmers must speak to the coach first and work out a plan to train while away from workouts (with another team or workouts from the coach) Committed to using group as a stepping stone to National Time management skills - school and swimming should work together to be successful in both Personal Responsibility – taking care of injuries, manage social life, school work, etc. Communication with coach in a timely manner of any impacts to schedules, etc. Follow TEAM Guidelines (at the beginning of this packet)

Group Focus Points - Complete understanding and commitment to Rose Bowl Training Philosophy Focus on entire turn (approach to wall, turn, push off, underwater and breakout) Underwaters used as an asset in races - min 4 kicks off each wall in practice and meets Continued stroke technique improvement, doing best to make changes asked for by coach Increased power and efficiency in strokes (higher elbows/increased distance per stroke) Legs used at all times when swimming Fin swimming in workouts - consistently under best times when going fast with fins (use legs) Process-oriented - 24/7 Student Athlete Heart-rate and pace training, in correlation with gear, train at correct efforts consistently Starts (flat and relay) Enjoying the work needed

Required Equipment – Speedo Kick Board Speedo Power Paddles (Red-Medium or Yellow-Large) Speedo Pull Buoy Hydra Tech 2 or similar type fin Speedo Bullet Head Snorkel

Workout Schedule -

Mon - 3:30-5:45pm (3:30-4:45 swim, 4:45-5:45 dry) Tues - 5:00-6:45am (swim) 3:30-5:30 (core, dry, TEAM, etc) Wed - 4:30-7:00pm (4:30-5:30 dry, 5:30-7 swim) Thurs - 5:30-8:00pm (BGC) Fri - 3:30-6:15pm (3:30-5:15 swim, 5:15-6:15 dry) Sat - 6:00-8:45am (6-7:45 swim, 7:45-8:45 dry)

Criteria for joining National Group – Technical Underwaters need to be a commitment, min 4 kicks of every wall in practices Know HR’s and the correlation with gears, consistently train at the correct levels 100% Commitment to National Group schedules and calendars Process Oriented - 24/7 Student Athlete Race Pace Training - understanding efforts needed, combined with proper approach and technique Coachable - trust coach/program entirely, be willing to make changes (and give focus and time it takes to make lasting changes) Understanding of Rose Bowl training philosophies Training Consistent hard work and pushing to new levels, no complacency Training leader in current group Performance

Qualified for NCSA Juniors (non 50 event) or 4 Sectionals events or 4000 IMX score (14 and over)

Other Commitment – it’s a lifestyle and has to be a family decision – 100% of workouts and meets are expected TEAM Attitude Focus – on technique, training, continuous improvement Coachable Ownership of swimming - communication, goals, drive, etc. Drive to reach highest levels of swimming

National Group – 13 years and over The mission of the National Group is to develop our top level swimmers into nationally and internationally accomplished student-athletes. The dedication, work ethic, time management, and goal setting skills that they will learn while in this group will help them succeed throughout their lives. Each swimmer in the group should envision themselves participating in collegiate swimming after graduating and the work they will put in will allow the National Group swimmers the best opportunity to earn athletic scholarships to top universities. This is a demanding but rewarding group. Because of that only athletes and families that are willing to commit fully should consider swimming in this group. Expectations –

Student-Athlete – Time management is the key and the balance is absolutely possible. Attend all meets on schedule (travel meets can be discussed on an individual basis) Attend all practices on the schedule (only missed workouts should be those that are truly unavoidable, ie. sick, injured, mandatory school trips) Consistency

Effort levels and performance in practice Attendance Focus Stroke improvement Knowledge of times (practice and meets) / heart rates

Extended periods of absence from workouts during season are not permitted. (over 2 days) “Ownership of swimming” – Swimmers are expected to do all communication with coach and take responsibility for their swimming. All communication should be done early. Follow TEAM Guidelines (at the beginning of this packet)


Complete comprehension of Rose Bowl Training Philosophy Process oriented - 24/7 Student Athlete Fin swimming - be fast at all times with fins - under best times Legs being your fuel to carry you home - use them while swimming to be your best Starts, Turns, “underwaters” and breakouts becoming a weapon in races (4 dol. kicks off each wall) Stroke efficiency – balance between power and tempo Fine tuning stroke techniques – loose recoveries / powerful strokes Race strategies Consistency in focus and efforts Commitment to train for best events (as discussed with coach)

Required equipment –

Speedo Kick Board Speedo Power Paddles (Red-Medium or Yellow-Large) Speedo Pull Buoy Hydra Tech 2 type fin Speedo Bullet Head Snorkel

Workout Schedule – School year Mon - 3:45-6:30pm (3:45-4:45 dry, 4:45-6:30 swim) Tues - Off Wed - 5:00-6:45am (swim)

3:45-6:30pm (3:45-4:45 dry, 4:45-5:30 swim, 5:30-6:30 yoga)

Thurs - 3:30-6:30pm (3:30-5:30 swim, 5:30-6:30 TEAM building)

Fri - 3:45-6:15pm (3:45-4:45 dry, 4:45-6:15 swim) Sat - 7:30-10:30am (7:30-9:30swim, 9:30-10:30dry) Sun - 6:00-9:00am (6-8 swim, 8-9 dry)

Workout Schedule - Summer *Mon - 7:00-9:00am (swim) 3:45-5:45pm (3:45-4:45 dry, 4:45-5:45 swim) Tues - 6:00-9:00am (6-7 dry, 7-9 swim) *Wed - 5:30-8:30am (5:30-7:30 swim, 7:30-8:30 dry)

3:45-6:30pm (3:45-4:45 dry/TEAM, 4:45-5:30 swim, 5:30-6:30 dry/TEAM) Thurs - 7:00-9:00am (swim) 3:30-6:30pm (3:30-4:30 swim, 4:30-5:30 dry/TEAM) Fri - 7:00-9:00am (swim) Sat - 7:30-10:30am (7:30-9:30swim, 9:30-10:30dry) Sun - 6:00-9:00am (6-8 swim, 8-9 dry) *Off days will be specific to the week over the summer, typically being either Monday or Wednesday ** Not all workouts will be utilized every week, swimmers will receive a calendar with detailed schedule.

swim team training groupsthe primary focus will be placed on teaching butterfly and breaststroke...

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