All Practice Times and
Groups and time requirements are subject to change as well as pool closings such as thunder storms.
Practice Group Goals & Age Group Guidelines
Senior - (SR) - (AGES PRIMARLY 13 & Up)(Ages may differ due to performance) (National and Pre-National Team members) (Swimmers may only be entered into this practice group by Head Coach Recommendation)
Practice is 60-70% focused on physical fitness & training for confidence and competence in events such as; 200 IM, 400 IM, 200 Fly, 200 Breast, 200 Back, 200 Free, & 500 Free. Swimmers must be proficient in all 4 strokes and turns. 30-40% of practices will be focused on proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts.Eagles are encouraged to utilize the YMCA Health and Fitness classes such as the following: Pilate's, Yoga, and Fitness Yoga. For days and times go to the Pocono Family YMCA Web Site (Click Here) or perform Dryland exercises at home or use a Vasa Trainer at least 3 times a week.
Performance Requirements:
Must have at least "A" for the 15-16 Age Group times in at least 4 events based on the USA Swimming Motivational Times (Click To View Times) plus an
(IMX Score of 1,900)
Dry-Land Training Performance Requirements:
10x100's Free on 1:10, 5x200IM on 2:40, Push Ups-40 (1 min), Core Body (2min), 20 V-Ups (1 min), Streamline Squats 30 (1 min),
Block Chins-30 (1 min)
Vasa / Dryland Training Independent Works Outs - (13 & Up) Done preferably in the morning as a replacement to morning work outs. 2-3 times a week (Download Work Out in PDF)
Practice Attendance Requirements:
5-6 times a week (16.5 hours of Practice time if attend 6 days a week) 35,000 - 55,000 yards per week
Pre-Senior - (PSR) - (AGES PRIMARLY 12-16) (Ages may differ due to performance) (Swimmers may only be entered into this practice group by Coach Recommendation)
Practice is 60-70% focused on physical fitness and training for confidence and competence in events such as; 200 IM, 100 Fly, 100 Breast, 100 Back, 200 Free, and 500 Free. 30-40% of practices will be focused on proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts.
Performance Requirements: Must have at least "A" for the 11-12 Age Group times in at least 4 events based o the USA Swimming Motivational Times (Click To View Times) plus an
(IMX Score of 1,500)
Dry-Land Training & Practice Performance Requirements:
10x100's Free on 1:30, 5x200IM on 3:00, Push Ups-30 (1 min), Core Body (1:30min), 15 V-Ups (1 min), Streamline Squats 25 (1 min),
Block Chins-25 (1 min)
Vasa / Dryland Training Independent Works Outs - (13 & Up) Done preferably in the morning as a replacement to morning work outs. 2-3 times a week (Download Work Out in PDF)
Practice Attendance Requirements:
4-6 times a week (11.5 hours of Practice time if attend 5 days a week) 25,000 - 30,000 yards per week
Junior - (JR) - (AGES PRIMARLY 10-13) (Ages may differ due to performance)
Practice is 70-80% focused on physical fitness and proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts. 20-30% is focused on training for confidence and competence in events such as; 100 IM, 50 Fly, 50 Breast, 50 Back, 100 Free, and 200 Free.
Performance Requirements: Must have at least "B" for the 11-12 Age Group times in at least 4 events based o the USA Swimming Motivational Times (Click To View Times) plus an
(IMX Score of 1,200)
Dry-Land Training & Practice Performance Requirements: 10x100's Free on 1:45, 5x200IM on 3:40, Push Ups-20 (1 min), Core Body (1min), 10 V-Ups (1 min), Streamline Squats 20 (1 min),
Block Chins-20 (1 min)
Practice Attendance Requirements:
3-5 times a week (7.5 hours of Practice time if attend 5 days a week) 8,000 - 14,000 yards per week
Age Group A - (AGA)- (AGES PRIMARLY 8 - 12) (Ages may differ due to performance) Practice is 80% focused on physical fitness and proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts. 20% is focused on training for confidence and competence in events such as; 100 IM, 50 Fly, 50 Breast, 50 Back, 100 Free, and 200 Free.
Performance Requirements: Must have at least "B" for the 10 & Under Age Group times in at least 2 events based o the USA Swimming Motivational Times (Click To View Times) plus an
(IMX Score of 1,200)
Dry-Land Training & Practice Performance Requirements: 10x100's Free on 2:00, 5x200IM on 3:55, Push Ups-20 (1 min), Core Body (1min), 10 V-Ups (1 min), Streamline Squats 20 (1 min),
Block Chins-20 (1 min)
Practice Attendance Requirements: 3-4 times a week (4.0 hours of Practice time if attend 4 days a week) 6,000 - 8,000 yards per week
Age Group B - (AGB)- (AGES PRIMARLY 9 & Under) (Ages may differ due to performance)
Practice is 80% focused on physical fitness and proper swimming technique through performing drills, balance and comfort in water exercises, turns and starts. 20% is focused training sets. Most of the training is focused on kicking and kicking drills with the goal of being able to complete a 100IM and a 50 Free.
Performance Requirements: Must be able to complete 2 of the 4 strokes for 25 yards without an infraction as well as the following performance standards:
25FR–26, 25BK-28, BR or FL-29
Practice groups are subject to change due to swimmers ability level.If a swimmer is unable to attend the assigned practice group contact
Coach Mike as soon as possible to request a practice group change.If it is possible you will be assigned a new group.
