Training Groups:
BSC TRAINING GROUPS – These are guidelines for the different training
groups based on their age and ability levels.
Novice:
Submarines K – 6th: This is small group instruction for children who
are unable to swim one length of the pool unassisted.
Swim 30 minutes - 2 x wk
Goals: to be comfortable in the water, swim one length of the pool front
and back and move into the CUDA group.
CUDAS Grade K – 6th (age 9-12): must be able to swim 1 length of the
pool. Novice group with 100% emphasis on technique, primarily long
axis strokes, with introduction of skills needed to develop short axis
strokes. Training designed around their physical motor skills and
maturity level. Train 45 minutes - 2 to 3 times per week.
Goals: to develop legal freestyle and backstroke and have an
understanding of short axis strokes in order to move into the Silver
group
Developmental:
Silver Grade 2nd – 6th (age 7 –12): must have long axis strokes.
This group is 90% technique and continues to develop all four strokes,
starts, turns and finishes. Throughout the season there is an increase
in yardage and emphasis on training for competition. Introduce dry-land
and goal setting. Train 60 – 75 minutes - 3/4 x wk.
Goals: To have four legal strokes and competitive meet experience
that allows them to move up and train with the Quick Silver/Gold group.
Junior Grade 7th & 8th: This is a sub group of Silver designed for the
Middle School student who does not have strong stoke technique or
the ability to train with their peers. However, it is more appropriate that
they are in a group of their peers with similar physical and emotional
levels. Train 60 to 90 minutes 4 to 5 times per week. Two-a-days in the
summer.
Goals: to develop skills that would allow them to move into the Elite or
Senior group.
High School Grade 9th – 12th: Instructional level designed for the high
school swimmer who is new to the sport. Strong emphasis of technique
with increasing emphasis on training. Train 75 to 90 minutes 5 times
per week. Dryland - same as Senior.
Goals: develop skills that will allow them to become a more integral part
of the Senior group.
Competitive:
Quick Silver Grade 3rd –6th (age 8 – 12): has 4 legal strokes and times
in the 10 & under B/BB range. 75% emphasis on technique and stroke
development. Increasing emphasis on yardage and endurance needed
for competition at the Division I level. Dry-land activities: stretch cords,
stretching and goal setting. Train 75 to 90 minutes – 4 to 5 times per
week plus two a days in the summer
Goals: continue to improve technique and increase yardage and
achieve D I times.
Gold Grade 3rd –6th (age 9 – 12): has 4 legal strokes and at least two 9-
10 “A” times. 75% emphasis on technique and stroke development.
Increasing emphasis on yardage and endurance needed for competition
at the Division I level. Dry-land activities: stretch cords, stretching and
goal setting. Train 75 – 90 minutes - 4/5 x wk. + two a days in the
summer.
Goals: continue to improve technique and increase yardage and
intensity and achieve D I times. To be a member of the MW All Star and
Zone teams.
Elites Grade 7th – 8th (age 13 –14): This group is for those middle
school swimmers that have D I times and also 11 & 12 year olds with “A”
times. Continuing stroke development with an emphasis on refinement
of technique and an increasing emphasis on training. Swimmers should
develop an understanding of training systems and goal setting.
Dryland activities: stretch cords, stretching, light weights. Train 90 to
120 minutes 5 plus times per week.
Goal: All Star and Zone times and to develop training skills that allow
them to move into the senior program
Senior Grade 9th – 12th plus 13/14 year-old swimmers with AAA or Sr.
Sectional times. Eighth grade swimmers move into this group at the
beginning of long course season of their 8th grade year. (College
swimmers are a part of this group when home for holidays and summer
break.) Strong emphasis on training in order to be competitive at the
State, Sectional, and National levels. Swimmers need to develop an
understanding of the different energy systems and how you train them.
Continue to refine stroke technique. Dry-land activities: stretch cords,
stretching, light weights. Train 120 minutes 5 to 10 times per week with
two a days in the summer.
Goals: be competitive at the LSC D I, State High School, Sectional &
National levels. To develop skills that will allow them to compete at the
college level if they wish to continue swimming after high school.
groups based on their age and ability levels.
Novice:
Submarines K – 6th: This is small group instruction for children who
are unable to swim one length of the pool unassisted.
Swim 30 minutes - 2 x wk
Goals: to be comfortable in the water, swim one length of the pool front
and back and move into the CUDA group.
CUDAS Grade K – 6th (age 9-12): must be able to swim 1 length of the
pool. Novice group with 100% emphasis on technique, primarily long
axis strokes, with introduction of skills needed to develop short axis
strokes. Training designed around their physical motor skills and
maturity level. Train 45 minutes - 2 to 3 times per week.
Goals: to develop legal freestyle and backstroke and have an
understanding of short axis strokes in order to move into the Silver
group
Developmental:
Silver Grade 2nd – 6th (age 7 –12): must have long axis strokes.
This group is 90% technique and continues to develop all four strokes,
starts, turns and finishes. Throughout the season there is an increase
in yardage and emphasis on training for competition. Introduce dry-land
and goal setting. Train 60 – 75 minutes - 3/4 x wk.
Goals: To have four legal strokes and competitive meet experience
that allows them to move up and train with the Quick Silver/Gold group.
Junior Grade 7th & 8th: This is a sub group of Silver designed for the
Middle School student who does not have strong stoke technique or
the ability to train with their peers. However, it is more appropriate that
they are in a group of their peers with similar physical and emotional
levels. Train 60 to 90 minutes 4 to 5 times per week. Two-a-days in the
summer.
Goals: to develop skills that would allow them to move into the Elite or
Senior group.
High School Grade 9th – 12th: Instructional level designed for the high
school swimmer who is new to the sport. Strong emphasis of technique
with increasing emphasis on training. Train 75 to 90 minutes 5 times
per week. Dryland - same as Senior.
Goals: develop skills that will allow them to become a more integral part
of the Senior group.
Competitive:
Quick Silver Grade 3rd –6th (age 8 – 12): has 4 legal strokes and times
in the 10 & under B/BB range. 75% emphasis on technique and stroke
development. Increasing emphasis on yardage and endurance needed
for competition at the Division I level. Dry-land activities: stretch cords,
stretching and goal setting. Train 75 to 90 minutes – 4 to 5 times per
week plus two a days in the summer
Goals: continue to improve technique and increase yardage and
achieve D I times.
Gold Grade 3rd –6th (age 9 – 12): has 4 legal strokes and at least two 9-
10 “A” times. 75% emphasis on technique and stroke development.
Increasing emphasis on yardage and endurance needed for competition
at the Division I level. Dry-land activities: stretch cords, stretching and
goal setting. Train 75 – 90 minutes - 4/5 x wk. + two a days in the
summer.
Goals: continue to improve technique and increase yardage and
intensity and achieve D I times. To be a member of the MW All Star and
Zone teams.
Elites Grade 7th – 8th (age 13 –14): This group is for those middle
school swimmers that have D I times and also 11 & 12 year olds with “A”
times. Continuing stroke development with an emphasis on refinement
of technique and an increasing emphasis on training. Swimmers should
develop an understanding of training systems and goal setting.
Dryland activities: stretch cords, stretching, light weights. Train 90 to
120 minutes 5 plus times per week.
Goal: All Star and Zone times and to develop training skills that allow
them to move into the senior program
Senior Grade 9th – 12th plus 13/14 year-old swimmers with AAA or Sr.
Sectional times. Eighth grade swimmers move into this group at the
beginning of long course season of their 8th grade year. (College
swimmers are a part of this group when home for holidays and summer
break.) Strong emphasis on training in order to be competitive at the
State, Sectional, and National levels. Swimmers need to develop an
understanding of the different energy systems and how you train them.
Continue to refine stroke technique. Dry-land activities: stretch cords,
stretching, light weights. Train 120 minutes 5 to 10 times per week with
two a days in the summer.
Goals: be competitive at the LSC D I, State High School, Sectional &
National levels. To develop skills that will allow them to compete at the
college level if they wish to continue swimming after high school.
Bellevue Swim Club
an affiliate of Swim Omaha
an affiliate of Swim Omaha
 |  |  |  |
