Practice and Training Groups

Practice and training groups are assigned by the head coach. Practice groups are based on several criteria including focus, maturity, experience, attendance, and skill. As our swimmers are constantly evaluated by the coaching staff, the opportunity to move up to the next level does arise at certain times throughout the season.  

Maroon

This is our beginner level group where swimmers have little to no competitive swimming experience.  Maroon Group is NOT swim lessons.  The main focus involves specific stroke drills to build strength and help develop all four competitive strokes.

Requirements: Swimmers must be able to complete two to three strong laps of freestyle and be familiar with the four  strokes.

White

This group is geared toward those younger swimmers with some competitive experience. The main focus involves refining technical swimming skills with emphasis on all four strokes, starts, turns, and some conditioning.

Black

These swimmers have moderate competitive swimming experience. The main focus here is the progression from strictly technical to more interval and endurance based training. Our emphasis is to maintain good technique during timed interval sets but continue to develop stroke work. 

Red

These swimmers have significant competitive swimming experience.  The main focus involves interval and endurance training. Our emphasis will be on maintaining good technique during timed interval sets. Swimmers will be educated on goal setting and race planning.  Dryland training is introduced at this stage. 

Recommended attendance: 3 out of the 5 practices offered.

Required equipment: mesh bag (recommended), pull buoy, zoomer fins (no full length fins).

Silver

Swimmers in this training group are serious about training and competition as conditioning is a major priority of this group, as well as dryland training at least 1 time per week.  Swimmers in this group will be expected to compete in all SAL meets and are strongly encouraged to attend most USA Swim meets attended by DCAA. The major goals for swimmers in this group will be qualifying for SAL A Champs and Middle Atlantic Junior Olympics. Participation in all USA Championship meets, upon qualification, is required.

Recommended attendance: 4 out of the 5 practices offered.

Minimum Expectations: must attend 3 practices per week

Required equipment: mesh bag (recommended), pull buoy, zoomer fins (no full length fins), snorkel, paddles, and band.

Gold

This training group is the highest level of age group swimmers. The continued conditioning of each athlete is a major priority of this group, as well as dryland training 2 times per week.  Swimmers in this group will be expected to compete in all SAL meets, and most, if not all, USA Swim meets attended by DCAA. The goals for this group are preparation for high school swimming, scoring at SAL A Champs, placing at Middle Atlantic Junior Olympics, and qualifying for Eastern Zone Championships. Participation in all USA Championship meets, upon qualification, is required.

Recommended attendance: 4 out of the 5 practices offered.

Minimum Expectations: must attend 4 practices per week

Required equipment: mesh bag (recommended), pull buoy, zoomer fins (no full length fins), snorkel, paddles, and band.

Senior

This group is primarily for High School Swimmers.  Building quality yardage is a major priority of this group, as well as dryland training 2-3 times per week.  Swimmers in this group will be expected to compete in all SAL meets, and most, if not all, USA Swim meets attended by DCAA. The goals for this group are preparation for college swimming and qualifying for Middle Atlantic Senior Champs.  Participation in all USA Championship meets, upon qualification, is required.

Recommended attendance: 5 out of the 5 practices offered.

Minimum Expectations: must attend 4 practices per week

 * High School swimmers train with DCAA from September to November. If a High School swimmer misses a high school practice during the winter session, he/she is welcome to attend a DCAA practice as long as registered for the practice/meet option. 

Required equipment: mesh bag (recommended), pull buoy, zoomer fins (no full length fins), snorkel, paddles, and band.

Diving

All divers meeting the minimum SAL dual meet dive requirements will compete in the seven scheduled dual meets. Points awarded in diving are combined with the points achieved in the swimming portion of a dual meet.