What SAC offers each day...

Competitive Swimming

In the Summer months of our program (May-July), there is opportunity for competitive swimming for all of the training groups listed below. During the remaining months of our program (late August-mid March), competitive swimming is only offered to those who choose to participate in USA swimming. However, we offer all of our training groups throughout the whole year which allows swimmers to continue to swim and perfect their technique in the water from late August to mid-March without competitions.

Training Groups

The Blue Group…Recommended ages: 5-7 years, 3-4 days a week; Description:   Freestyle and backstroke are still practiced frequently at this point, but breaststroke and butterfly drills are introduced to help bring an understanding to the other two competitive strokes in swimming. This is coincided with more repetition of the work. Learning to dive (starting in the deep end) is also introduced at this level. And the implementation of basic stretches done prior to entering the water is also taught. Part of the experience within the Blue Group is an increase in the endurance level of the athletes which occurs as they are practicing swimming the full length of the pool with each stroke. The athletes are eventually challenged to swim/kick freestyle and backstroke both down and back the length of the pool as well.  Most of the instruction occurs with the instructor on the pool deck and the athletes in the water.  However, with the introduction of breaststroke and butterfly, the instructor will enter the water with the swimmers as needed to help them better understand proper movements and techniques.
The Black Group… Recommended ages: 7-10 years, 3-5 days a week; Description:   At this level, we will continue to refine the fundamental stroke technique of all four strokes, continue to improve racing starts, and introduce flip-turns. The athletes will also be introduced to several stroke drills that can be both fun as well as instrumental in teaching proper stroke technique. The volume of work done at this level increases which, again, helps improve endurance and proper stroke technique. When swimming at this level, we’ll begin to encourage the participation in USA swim meets which occur on the weekends. This will coincide with teaching race strategies for competing in the various events of a swim meet.  All along, the focus will remain on having fun and enjoying swimming.
The Bronze Group…Recommended ages: 8-12 years; 4-6 days a week; Description:  While still having fun with swimming, this group of swimmers will begin to become more serious about their training…including the time and effort involved. (Perfecting the little things in order to swim fast with proper stroke technique.)   A heavier workload as well a variety of “test sets” will be implemented at this level. These test sets are repeated throughout the season and are used to encourage the swimmers in their progress while teaching the importance of setting goals and working toward personal improvement.  These swimmers are also now competing in swim meets with consistent frequency.  And with that comes a higher level of competition.
The Silver Group…Recommended ages: 9+ years; 4-6 days a week; Description:  The Silver group is very similar to the bronze group, just a small step up….  The workouts will tend to be the same, just a little more difficult and intense.  This group will still have fun with swimming, but will again become more serious about their training (perfecting the little things in order to swim fast with proper stroke technique).   A heavier workload as well a variety of “test sets” will be continued at this level. These test sets are repeated throughout the season and are used to encourage the swimmers  in their progress while teaching the continual importance of setting goals and working toward personal improvement.  These swimmers will continue to compete in swim meets with consistent frequency reaching higher levels of competition.
The Gold Group…Recommended ages: 11+ years; 5-9 practices a week; Monday-Saturday Requirements: Advanced swimmers interested in competing in USA swim meets locally and in Southeastern Swimming  Description:  Swimmers will increase the number of practices each week (Monday-Saturday morning and weekday evenings).  The duration of the practice time increases to 2 hours as well.  The focus will begin to include dryland along with the continuation of the stretching that has been implemented up to this point.  For ages 13-15, there will be an emphasis on implementing the beginning stages of weight training. Swimmers will continue to have a large priority placed on proper technique as the volume of work again increases.  At this point, we feel it’s necessary to continue to train all four strokes and to not place a large emphasis on specialization with one particular stroke or event. We will train our swimmers to be all-around swimmers using the techniques and strength gained from each stroke to help strengthen or to improve the other strokes. At this level, swimmers will still compete frequently in the weekend USA swim  meets with the goal being peak performances at least twice a year.  Swimmers are consistently fatigued at this level and for the first time in their life probably won’t have lifetime personal bests at each competition. It will be important to encourage the small victories and accomplishments and recognize daily personal achievements.  We will continue to use several benchmark “test sets” for swimmers to gauge/measure their progress throughout the season. And drills will still be used as a means of teaching proper technique and as a means of teaching efficient swimming with each stroke. Overall, improvement is coupled with dedication and work ethic.  At this level of swimming, the old adage of “what you put into it is what you’ll get out of it” really rings true with the outcome of any athlete’s performance. Just showing up to swim a workout lacks the depth needed for improved performance. Athletes at this level are encouraged to become a student of the sport…paying attention to personal bests, keeping track of their personal results both in practice and in competition, reading material about the sport, etc.  This is what aids an athlete in taking ownership of their swimming performances.