Training Schedules

Monday	Tuesday	Wednesday	Thursday	Friday
Developmental A	Developmental B	Developmental A	Developmental B	Middle - High
4:15 - 5:00	4:15-5:00	4:15 - 5:00	4:15-5:00	School Training
				4:15-5:15



Group 1	Group 1		Group 1
Group 2	Group 2	Group 2	Group 2
4:00 - 5:00	4:00 - 5:00	4:00 - 5:00	4:00 - 5:00



Group 3	Group 3	Group 3	Group 3
5:00-6:00	5:00-6:00	5:00-6:00	5:00-6:00




Middle - High	Middle - High		Middle - High
School Training	School Training		School Training
7:00-8:00	7:00-8:00		7:00-8:00

Jr. Varsity swimmers are divided into three groups according to their level of skill, experience and age. The JV program is a 75-90% technique and 25%-10% cardio-vascular training. The primary goal is to develop swimmers with a love for the sport and the skills necessary to be a successful varsity swimmer. Dry land training and stretching are introduced as a responsible part of the sport.

(Developmental) Developmental program is used for swimmers that need to develop their skills with a coach in the water. Swimmers will work on freestyle and backstroke technique focusing on proper technique and breathing. The swimmers must be comfortable in the water and have had swim lessons prior to joining this program. Developmental swimmers do not compete in meets until they are moved to group 1.

Practice times: Practice times: Monday & Wednesday of Tuesday & Thursday (no mixing of days) from 4:15-5:00 Southside Swim Club in September. Practice moves to LSUS from October - May; same time schedule. This group will not practice when the team moves back to Southside in May.

(Group 1) For swimmers as early as age 5 who can swim freestyle and backstroke with proper technique. These swimmers are well balanced in the water and are able to perform basic drills with the correct breathing technique for each. This group focuses on strengthening the freestyle and backstroke as well as learning the breaststroke and butterfly, flip-turns and racing starts. Swimmers are encouraged to practice a minimum of 2 days per week and participate in swim meets

Practice times: Monday, Tuesday, & Thursday: 4:00 p.m. – 5:00 p.m. at Southside Swim Club in September. Practice moves to LSUS from October - May; same time schedule. This group will not practice when the team moves back to Southside in May

(Group 2 For swimmers who have a working knowledge of all four competitive strokes. These swimmers train to perfect each stroke while learning new drills to enhance their swimming ability. They are introduced to interval training to build endurance. This group is designed to build throughout the year; therefore swimmers are encouraged to practice 3 days per week and participate in swim meets.

Practice times: Monday -- Thursday 4:00 p.m. – 5:00 p.m. at Southside Swim Club in September, May, June, and July. Group 2 moves inside to LSUS October through April and will continue to swim the same schedule.

(Group 3) Swimmers in this group are legal in all four strokes: butterfly, back stroke, breaststroke, and freestyle. The pace clock is consistently used, test sets are introduced, and 50 - 75% of their time is given to conditioning in order to prepare them for the pre-varsity program. Racing strategy and racing skills are refined.

Practice times: Monday -- Thursday: 4:00 -- 5:00 pm at Southside Swim Club in September, May, June, and July. Group 3 moves inside to LSUS from October through April and will swim Monday – Thursday 5:00 – 6:00.

Pre-varsity swimmers are being groomed for our varsity group. They train 3,500 to 5,000 yards per workout with increased emphasis on conditioning.

November - May: Monday and Wednesday 5:00 -- 6:30; Tuesday and Thursday 4:30-6:30; Friday: 4:15 -- 5:45, at Southside.

Varsity swimmers can handle longer, tougher workouts. Training includes weights, spinal and shoulder stability, and racing mentality coaching.