ICAC GROUP DESIGN
At each level, the goals and objectives are specific and directed toward meeting the needs of the swimmer. The long-term goal of total excellence is always in mind. As each child is different, he/she will progress at his/her own rate. The coaching staff recognizes this fact by making team assignments based on a swimmer’s physical, mental and emotional level of development.
Based upon this philosophy, Indian Creek Aquatic Club in organized into two tracts: Age Group and Performance. Within each tract, specific training groups are designed to target the needs of our athletes. Our progressive program is structured as follows.
The AGE GROUP tract will emphasize competitive fundamentals including body position, breathing, rhythm skills, and breath control as we teach stroke technique through a developmental progression. Swimmers will learn the long axis strokes (freestyle and backstroke) and the short axis strokes (butterfly and breaststroke) will be introduced into the progression. As swimmers progress through the AGE GROUP tract, they are ready to enhance their stroke work as well as incorporate basic training principles. Emphasis will then be to develop the IM swimmer as well as consistently performing competitive skills (streamlining, head position, turns). Swimmers in this tract will have practices ranging from 2 days a week for MAKOS up to 6 days a week for SENIORS. Age and skill set will determine what group a swimmer will be placed.
The MAKOS group is designed for swimmers that are ready to develop their swimming fundamentals into competitive strokes. Swimmers must be able to float independently and swim 25 yards. This group will practice two times a week for one hour.
Physical Development
* Swim 50yards freestyle, backstroke, and with kickboard
* Streamline from the wall on a consistent basis
* Swims freestyle with proper breathing technique and body rotation
* Swims backstroke in the correct body position with proper body rotation
* Begins development in underwater swimming
Character Development
* Knows team name and colors
* Knows the names of all practice groups
* Know names of coaching staff
* Treats teammates, coaches, and parents like he/she would want to be treated
* Identifies a swimming hero and knows his/her event(s)
* Has team pride shown through team cheers and cheering for others
In order to move into the HAMMERHEADS, a swimmer must be able to swim 50yds freestyle, 50yds backstroke, and kick 50yds. Swimmers will practice two (occasionally three) times a week for one hour and fifteen minutes.
Physical Development
* Swims each of the four competitive swim strokes for 50 yards
* Swims freestyle and backstroke legally
* Knows short axis development
* Understands the timing of breaststroke and butterfly
* Kicks Breaststroke correctly
* Undulates body through water
* Executes a start from the blocks
Character Development
* Understands he/she is a part of a team and respects the team
* Listens to recommendations from coach and tries to make appropriate changes
* Understands team rules and consequences of breaking them
* Shows respect for the facility and equipment
* Talks to coach before and after each race
In the TIGERSHARKS group, practice and competition attendance is highly encouraged. A swimmer must be able to complete the following training sets: 4x50 butterfly, 4x50 backstroke, 4x50 breaststroke, and 4x50 freestyle to be a member of this group. Swimmers in this group will have practices three to four days a week for an hour and a half.
Physical Development
* Swims 200 IM legally
* Holds pace in 50s of all four strokes
* Swims endurance sets
* Understands the difference between distance per stroke, stroke speed, and stroke rate
* Knows how to minimize drag in water
* Knows stroke progressions for all four strokes
* Demonstrates good balance on front and back
Character Development
* Leaves on time during each set
* Starts and Finishes at the wall
* Swims each set in the prescribed manner
* Communicates with coach
* Understands the importance of stretching
* Meets the established attendance requirements
* Understands the importance of warm-up and cool-down
* Demonstrates the ability to handle school and outside activities
* Challenges himself/herself to give 100% in practice and meets
The PERFORMANCE is an elite program in which the athlete is ready for an all-around swimming program. Emphasis will be placed on advanced training, specific stroke skills, building core strength, and race strategies. Focus will continue to be on the athlete’s development with the additional component of race and practice analysis. A 80% practice attendance is expected in addition to a commitment to attend competitions. Must be able to swim the following training sets: 4x200 IM on 3:30, 30-minute swim, and 8x100 on 1:40. Swimmers must have at least 3 divisional cuts in at least 2 different strokes. There are three training groups within the PERFORMANCE tract (P2, P1, National team). Swimmers will be expected to practice 7 to 9 times a week, which includes double day training sessions. Swimmers may also be required to purchase specific training aids.
PERFORMANCE JUNIOR
Physical Development
* Swims 400 IM with correct transitions and techniques
* Working to improve distance per stroke, stroke speed, and stroke rate
* Uses sculling to create propulsion
* Understands training systems
* Uses dryland activities to enhance
Character Development
* Demonstrates an understanding of sportsmanship-championship behavior. (Congratulates teammates and opponents, does not throw goggles, builds positive practice environment, etc.)
* Is not influenced by negative behaviors/actions of others
* Understands and takes responsibility for attendance and practice performance habits and understands how those relate to meet performances.
* Takes pride in being a team member by mentoring younger swimmers and leading team activities
* Understands the need to sacrifice self-interest for team goals
* Demonstrates commitment by dedicated membership
PERFORMANCE SENIOR
Physical Development
* Decreases the number of stroke cycles or swims faster in the same number of cycles
* Applies practice knowledge to competition situations
* Uses various types of training to build the best overall swimmer
Character Development
* Demonstrates consistent high quality, performance training
* Makes choices that positively affect training performance
* Becomes an ambassador of swimming
* Becomes self-motivating
* Takes pride in being a team leader
Based upon this philosophy, Indian Creek Aquatic Club in organized into two tracts: Age Group and Performance. Within each tract, specific training groups are designed to target the needs of our athletes. Our progressive program is structured as follows.
The AGE GROUP tract will emphasize competitive fundamentals including body position, breathing, rhythm skills, and breath control as we teach stroke technique through a developmental progression. Swimmers will learn the long axis strokes (freestyle and backstroke) and the short axis strokes (butterfly and breaststroke) will be introduced into the progression. As swimmers progress through the AGE GROUP tract, they are ready to enhance their stroke work as well as incorporate basic training principles. Emphasis will then be to develop the IM swimmer as well as consistently performing competitive skills (streamlining, head position, turns). Swimmers in this tract will have practices ranging from 2 days a week for MAKOS up to 6 days a week for SENIORS. Age and skill set will determine what group a swimmer will be placed.
The MAKOS group is designed for swimmers that are ready to develop their swimming fundamentals into competitive strokes. Swimmers must be able to float independently and swim 25 yards. This group will practice two times a week for one hour.
Physical Development
* Swim 50yards freestyle, backstroke, and with kickboard
* Streamline from the wall on a consistent basis
* Swims freestyle with proper breathing technique and body rotation
* Swims backstroke in the correct body position with proper body rotation
* Begins development in underwater swimming
Character Development
* Knows team name and colors
* Knows the names of all practice groups
* Know names of coaching staff
* Treats teammates, coaches, and parents like he/she would want to be treated
* Identifies a swimming hero and knows his/her event(s)
* Has team pride shown through team cheers and cheering for others
In order to move into the HAMMERHEADS, a swimmer must be able to swim 50yds freestyle, 50yds backstroke, and kick 50yds. Swimmers will practice two (occasionally three) times a week for one hour and fifteen minutes.
Physical Development
* Swims each of the four competitive swim strokes for 50 yards
* Swims freestyle and backstroke legally
* Knows short axis development
* Understands the timing of breaststroke and butterfly
* Kicks Breaststroke correctly
* Undulates body through water
* Executes a start from the blocks
Character Development
* Understands he/she is a part of a team and respects the team
* Listens to recommendations from coach and tries to make appropriate changes
* Understands team rules and consequences of breaking them
* Shows respect for the facility and equipment
* Talks to coach before and after each race
In the TIGERSHARKS group, practice and competition attendance is highly encouraged. A swimmer must be able to complete the following training sets: 4x50 butterfly, 4x50 backstroke, 4x50 breaststroke, and 4x50 freestyle to be a member of this group. Swimmers in this group will have practices three to four days a week for an hour and a half.
Physical Development
* Swims 200 IM legally
* Holds pace in 50s of all four strokes
* Swims endurance sets
* Understands the difference between distance per stroke, stroke speed, and stroke rate
* Knows how to minimize drag in water
* Knows stroke progressions for all four strokes
* Demonstrates good balance on front and back
Character Development
* Leaves on time during each set
* Starts and Finishes at the wall
* Swims each set in the prescribed manner
* Communicates with coach
* Understands the importance of stretching
* Meets the established attendance requirements
* Understands the importance of warm-up and cool-down
* Demonstrates the ability to handle school and outside activities
* Challenges himself/herself to give 100% in practice and meets
The PERFORMANCE is an elite program in which the athlete is ready for an all-around swimming program. Emphasis will be placed on advanced training, specific stroke skills, building core strength, and race strategies. Focus will continue to be on the athlete’s development with the additional component of race and practice analysis. A 80% practice attendance is expected in addition to a commitment to attend competitions. Must be able to swim the following training sets: 4x200 IM on 3:30, 30-minute swim, and 8x100 on 1:40. Swimmers must have at least 3 divisional cuts in at least 2 different strokes. There are three training groups within the PERFORMANCE tract (P2, P1, National team). Swimmers will be expected to practice 7 to 9 times a week, which includes double day training sessions. Swimmers may also be required to purchase specific training aids.
PERFORMANCE JUNIOR
Physical Development
* Swims 400 IM with correct transitions and techniques
* Working to improve distance per stroke, stroke speed, and stroke rate
* Uses sculling to create propulsion
* Understands training systems
* Uses dryland activities to enhance
Character Development
* Demonstrates an understanding of sportsmanship-championship behavior. (Congratulates teammates and opponents, does not throw goggles, builds positive practice environment, etc.)
* Is not influenced by negative behaviors/actions of others
* Understands and takes responsibility for attendance and practice performance habits and understands how those relate to meet performances.
* Takes pride in being a team member by mentoring younger swimmers and leading team activities
* Understands the need to sacrifice self-interest for team goals
* Demonstrates commitment by dedicated membership
PERFORMANCE SENIOR
Physical Development
* Decreases the number of stroke cycles or swims faster in the same number of cycles
* Applies practice knowledge to competition situations
* Uses various types of training to build the best overall swimmer
Character Development
* Demonstrates consistent high quality, performance training
* Makes choices that positively affect training performance
* Becomes an ambassador of swimming
* Becomes self-motivating
* Takes pride in being a team leader
