Training (Practice) Groups

The OBX Swim Club has been divided into five (5) practice (training) groups. OBX swimming uses a “progressive” program designed to develop the child physically, mentally, and emotionally. A well-defined, long-term approach of gradually increasing degrees of commitment is essential to reach peak performance levels. The emphasis in the early stages of participation is placed on developing technical skills and a love for the sport. In later years, a more demanding physical and psychological challenge is introduced to the training program. In this respect, “too much, too soon” is more often the cause of failure to achieve maximum potential in senior swimming than in the reverse situation.

At each level, the goals and objectives are specific and directed toward meeting the needs of a swimmer. As each child is different, he will progress at his/her own rate. The coaching staff recognizes this fact by making assignments based on a swimmer’s physical, mental, and emotional level of development as well as his/her commitment to swimming. Should it be necessary to make a level change for the swimmer, the coach will make recommendations to the swimmer and/or parent at that time. Once your child is moved into another training group, please take time to initiate a one-on-one meeting with the coach to ensure that the coach, parent, and swimmer are all on the same page.

Age Group Swimming

The Age Group Swimming (Bronze, Silver, Gold) program is designed for the swimmer who has developed basic swimming proficiency. Children are still encouraged to participate in outside activities, as they progress through the groups of Age Group Swimming, they are encouraged to make more of a commitment to swimming prior to advancing to the Senior and National levels. The focus of the Age Group level is for the swimmer to fall in love with the sport of swimming, to develop correct swimming technique (for all four strokes), and to develop the aerobic base to prepare them for the demands of the Senior and National Groups.

Bronze Group The Bronze group is designed for the beginning swimmer that has a basic level of proficiency in freestyle and backstroke. Complete breaststroke and butterfly stroke is taught along with stroke drills for all competitive strokes. Correct breathing patterns are introduced to swimmers and legal finishes in all four strokes are taught and reinforced. Starts and turns for all four strokes are introduced. The rules of the sport are given. Learning the competitive strokes is a goal for swimmers in this group. Competition in at least three of the four strokes is encouraged for swimmers to display their proficiency and to move forward in the program. Practice is offered six (6) times per week, and children are encouraged to attend at least two (2) of these practices.

Silver Group Swimmers in the Silver group exhibit legal strokes for all four competitive strokes and perform legal turns in all strokes. Age Group drills are introduced, and basic stroke drills are reinforced. Stroke correction methods are taught. In addition, stroke lengthening and the importance of stroke technique are taught. Building and refining the swimmers’ strokes and beginning an aerobic conditioning base are objectives for swimmers in this group. Interval training using the pace clock is introduced and utilized. Race strategy instruction and increased speed of stroke techniques are taught. Swimmers learn to understand the importance of proper stroke technique. Use of certain swim equipment is introduced in this group. Practice is offered 6 times per week, and children are encouraged to attend at least three (3) of these practices.

Gold Group Swimmers in the Gold Group have moved into longer training sessions and exhibit a maturity level to handle increased length of practices. A detailed training program derived from the highest group in the program is utilized. An increased intensity is required to gain the benefits of total body conditioning with an emphasis in aerobic training.Practice is offered six (6) times per week, and Gold Group swimmers are encouraged to attend at least four (4) of these practices. Included in these practices are 1.5 hours of swimming six (6) times per week and 30 minutes of dry land three (3) times per week. A commitment to attend the required practices must be shown before moving to the Senior Group.

Senior Swimming

Senior Group The Senior Group is for 13 years old and older. Intrinsic motivation and personal responsibility are the two main emphases for this group. Within the Senior Group a large emphasis is placed on understanding race strategies and the appropriate training so that the athlete has the opportunity to reach their goals that they have set. Following the coach’s recommendations, dry lands, weights, and practice attendance are encouraged for benefits from the program. Practices in the water are 2 hours six (6) times per week (afternoons and Saturday morning). There are three (3) mornings a week that are also offered for this group along with two (2) 30-minute dry-land sessions, and three (3) times per week of weight training. Swimmers are encouraged to attend all team meets. Maturity, goal setting, and showing leadership are emphasized. Knowledge of training times and race times are necessary.

           National Level                

The National Level in the OBX program is designed for those who show the highest level of commitment to training. Swimmers will not be moved into this portion of the team unless they have achieved a national/Sectional time standard are fully committed to swimming. Swimmers will also be expected to show dedication to both individual and TEAM performances. Positive attitude and extensive leadership skills are also qualities that National Group members will exude.

National Group The National Group is the highest group in the OBX program, reflected by the requirements, and it involves swimmers willing to make the commitment to training that is necessary for national level performances. A swimmer must have at least a Sectional cut to be considered for the National Group. Workouts are for two (2) hours six (6) times per week (afternoons and Saturday morning). Morning workouts are three (3) times per week. Also included are two (2) 30-minute dry land sessions and weight training three (3) times per week. Swimmers are expected to attend all team meets and championship meets qualified for. Training is intense in all six energy systems and requires dedication to maintain maximum physical conditioning. Goal setting and training programs are planned for longer periods of time. Team leadership and commitment to elite performances two times per year are goals for these swimmers. *All group placement decisions are made by the coaching staff and are in the best interest of the swimmer and his/her long-term development. Many group promotions are done with consideration of the athlete’s past history of times and work ethic.