Designed for younger swimmers with little or no competitive experience. The program emphasizes teaching the four competitive strokes in a fun environment.
q Demonstrate the ability to complete multiple laps of the pool, one lap at a time, without stopping, in at least freestyle and backstroke
o 2.75 hours per week
o Primary Coach - Brandon
Makos
Designed primarily for younger swimmers with some competitive experience who need significant instruction on stroke technique, starts and turns. The program emphasizes stroke, start, and turn instruction in a fun atmosphere.
q Demonstrate the ability to complete multiple laps of the pool consecutively without stopping
q Demonstrate knowledge of all four competitive strokes
q Demonstrate basic knowledge of proper starts and turns
o 3.75 hours per week
o Primary Coach – Brandon
Tiger Sharks
Designed for age-group swimmers with some competitive experience who still need instruction on stroke technique and swimming fundamentals. Swimmers will be get a basic introduction to a some endurance swimming and knowledge of the pace clock. The program emphasizes stroke, start, and turn instruction while working on increasing the ability to swim some longer distances in preparation for more advanced Age Group training.
q Demonstrate the ability to swim all four competitive strokes legally
q Demonstrate the ability to execute a proper dive from the starting block
q Demonstrate the ability to perform proper turns for all four strokes
q Demonstrate the ability to complete longer swims (200 yards +) swimming at least at a basic endurance level
o 5.5 hours per week
o Primary Coach – Andy
Age Group
Designed for more advanced age-group swimmers with competitive experience who have the desire to prepare for senior level training. The program places greater emphasis on increasing endurance and interval training while incorporating proper stroke mechanics. Goal setting, mental preparation, race strategy, and dry-land training will be incorporated into the Age Group program. Swimmers must demonstrate the skills mentioned in the items listed for the Tiger Sharks group as well as demonstrate the ability to complete longer distance swims in all four strokes at a moderate to fast pace; show the willingness to make a commitment to practice and meet attendance and a higher level of training; and show a desire to reach higher levels of the sport (e.g., Age Group Champs, Zones, preparation for Senior Level training).
q Prior competitive swimming experience.
q Demonstrate all of the skills mentioned above for the Tiger Sharks group
q Demonstrate the ability to complete longer distance swims in all four strokes at a moderate to fast pace
q Show the willingness to make a commitment to practice and meet attendance and a higher level of training
q Show a desire to reach higher levels of the sport (e.g., Age Group Champs, Zones, preparation for Senior Level training)
o 9 hours per week
o Primary Coach - Andy
Senior
Designed for older swimmers at the highest level of Age Group swimming and those just beginning Senior level swimming. The Senior group is also designed for senior swimmers with less experience or those who have not reached the level of commitment and/or performance that is required at the Senior Elite level. The program emphasizes endurance and interval training while maintaining proper stroke mechanics, goal setting, mental preparation, race strategy, and dry-land training. Swimmers must be able to complete 200 meters of all 4 competitive strokes and a 200 IM, make a commitment to practice and meet attendance, and show the desire to go through the goal-setting process and dedicate themselves to working towards those goals.
q Demonstrate the ability to train and perform at an advanced level
q Make a commitment to practice and meet attendance
q Show the desire to go through the goal-setting process and show dedication to working towards those goals
o 10 hours per week
o Primary Coach - Stu
Senior Elite
This program is designed for serious, committed swimmers who have chosen swimming as their only sport and wish to train for the highest levels of competition. The program emphasizes endurance training and race strategies, mental preparation, and a varied dry-land routine. Swimmers are expected to attend all practices and have a strong desire to excel at the highest levels of the sport. Swimmers must have at least Virginia Swimming Senior Championship qualifying times and Head Coach recommendation is required for the Senior Elite group.
q Demonstrate the ability to train and perform at an advanced level.
q Make a serious commitment to practice and meet attendance.
q Show the desire to go through the goal-setting process and show dedication to working towards those goals.
q VA Swimming Senior Championships qualifying times.
q Individual meeting with the Head Coach prior to signing a contract with the team.
o 19 hours per week
o Primary Coach - Stu
Fall Training Groups
This program is designed for swimmers whose primary focus is training in the pool during the fall sports season.Many of these swimmers are 13 and older and are looking to keep in shape for competing at the high school level.This program runs from September to mid-November and the swimmer trains within the training group that is appropriate to his/her level. There are very limited number of these slots within our Tiger, Age Group and Senior Training groups.
Hours vary per week
Primary Coach - depends on training group
LLearn to Swim Program
The Sharks’ Learn to Swim program is intended for swimmers as young as four who wish to develop the skills required to join the Sharks’ Makos program or prepare to try out for area summer league teams. Classes are taught weekly in a small group format. Instructors are in the water with swimmers for the duration of the class.
o 50 minutes weekly, Sunday nights at Woodlands Pool
