Blue Group

Purpose:

The Blue Group represents a great opportunity for new senior aged swimmers and experienced age group swimmers to take the next step in their swimming careers. Participation in the Blue Group Training and Competitions is a great way for swimmers to experience USA Swimming and some of the more advanced training techniques for the first time.

Expectations:

1. Swimming is a priority in your life

2. Be able to swim all four competitive strokes (at least 200 yards without stopping) while maintaining good technique and efficiency

3. Be comfortable with the rules and etiquette of the sport

4. Be able to use a pace clock and “self-monitor” a training set

5. Willing and able to participate in “Dryland” Training 2-3 Times per week

6. ENJOY THE SPORT OF SWIMMING

7. The athlete should possesses the necessary fundamentals to begin participating in the more advanced types of training. This includes swimming, start, turn, and strength training proficiencies.

8. You should be self-motivation and commitment to improving your swimming performance

9. You should have a basic understanding of the physiological adaptations of training

10. You should understand of how to monitor training using heart rate, volume, and stroke count measurements

11. You should have an understanding of the basic biomechanical principals of swimming

12. You should understand the requirements to achieve at a high level of competition

13. You should understand the role of Test Sets and their place in training

Training Goals

1. 10x100 yd Freestyle on 1:30

2. 10x200 yd IM on 3:30

Training:

Depending on the level of experience and the individual needs of the athlete training for the Blue Group will vary greatly. Priority will be given to fundamentals, leg development, and technique. However, because of the physiological requirements of competing at a Senior Level an increased emphasis will be placed on training volume and intensity as the athlete progresses. Blue Group training will be geared towards preparing an athlete to compete in the 400 yd IM, 200 yd Stroke, and the 500 yd Freestyle type events.

These athletes will participate in a yearly program that is planned around 3 phases. Because the competitive swimming season is divided into two portions (Short Course Yards and Long Course Meters) these phases are repeated twice during the year. These three phases are the (1) Transition Phase, the (2) Preparation Phase and the (3) Competition Phase.

The Transition Phase (Phase I) bridges the gap between our competitive seasons and leads to the Preparation Phase. The Preparation Phase (Phase II) focuses on preparing our athletes physiologically and psychologically for the more strenuous and demanding Competition Phase. Training during the preparation phase will be divided into two sub-phases: general preparation and specific preparation. The Competition Phase (Phase III) represents the culmination of our training for that cycle. It too is divided into two sub-categories: Pre-Competitive and Competitive. The Competition Phase typically ends with a tapering of training to produce optimal performance at a specified competition.

Each cycle has specific focuses which are critical to the over-all success of an athlete’s training. It is vital that each athlete commit to each phase and its purpose so that they can reach their maximum potential.

(1) The Transition phase is designed so that athletes can recharge, recover, and re-commit themselves to the up-coming challenges. Training usually consists of games, drills, and basic aerobic workouts.

(2) During the Preparation Phase an athlete’s focus will be on building a physiological foundation for the swim year. This means creating a training program that will result in the highest possible adaptation. The higher the adaptation the great the athlete’s physical potential for improvement. During this phase swim meets are secondary.

(3) The Competitive Phase is planned to produce PEAK PERFORMANCE. Training typically becomes more specific based on an athlete’s needs and competitive events. This stage of adaptation is highly reliant on an athlete’s performance during the Preparation Phase. During the pre-competitive portion of the Competition Phase training and swim meets and workouts are of equal value. Finally, during the final portion of the cycle our focus will shift towards performance and swim meets become our primary focus.

Weight and Dryland training will become increasingly important as an athlete develops. Senior Team Members will take part in a progressive strength training program designed to prepare their bodies for the higher-load weight training that comes later in their careers.

Goals:

It is the Senior Group’s goal to provide every athlete with the opportunity to reach his or her swimming potential. This means that each athlete should strive to live up to our team vision and be committed to their training and improvement.

As an athlete develops and they transition from the “Learning-To-Train Phase” into the “Learning-To-Achieve Phase” an increased emphasis will be placed on their accomplishments and the role they play in their ultimate success. However, Senior Team members are still expected to maintain a long-term perspective on performance.

Finally, Senior Team Members should be acquire the “life skills of swimming”: Goal Setting, Hard work, Time Management, Dedication, Determination, and Self-Confidence.

Equipment Needed by Senior Group Swimmer:

Item	Purpose	Price	Quantity	Size
* Training Parachute by NZ	Adds resistance in the water and helps build speed and power in the water	$22.00	1
Fins - TYR Flex Fins® (or other firm fins)	Used for speed training, ankle flexibility, and to improve leg strength	$20.99	1 Pair
Hand Paddles - Speedo ® Contour or other	Helps to lengthen a swimmer’s stroke and improve hand feel in the water	$11.25	1 Pair	S - M - L
* Swimmer’s Snorkel ® from Finis	Allows a swimmer to maintain proper body position while swimming by removing the need for head movement in the water	$30.00	1
Tennis Shoes	One Pair for in-water kicking to build leg strength and flexibility. One Pair for Dryland Training		2 Pair
“Water Gear” Pull Buoy	Help to maintain leg position when focusing on pull	$5.25	1	S - M - L
TYR Equipment Bag	Hold swimmer’s equipment	$8.25	1
Water bottle (Any Kind)	Hydration during workouts		1

* Recommended, but not Required