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 minimal competitive swimming experience.  Maroon Group is NOT swim lessons.  The main focus involves kicking and specific stroke drills to build strength and help develop all four competitive strokes.

Requirements: Swimmers must be able to complete two strong laps of freestyle without stopping, swim about 20 laps in one hour of practice, and be familiar with all four strokes.  Swimmers in this group are expected to compete in all SAL meets.

Required attendance: minimum 2 days

White

This group is geared toward those younger swimmers with some more competitive experience. The main focus involves refining technical swimming skills with emphasis on all four strokes, starts, turns, and some conditioning.  Swimmers in this group are expected to compete in all SAL meets.

Required attendance: minimum 2 days

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. Swimmers in this group are expected to compete in all SAL meets.

Required attendance: minimum 2 days, 3 suggested

Red

This group is prep for the intensity of Bronze Group. The main focus here is the progression to longer timed sets and introducing the idea of committing to DCAA's USA Swim Team. Swimmers in this group are expected to compete in all SAL meets.

Required attendance 3 days, 2 with coaches approval if additional fall sports

Bronze

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 while still dedicating time to starts, turns, or finishes daily. Swimmers will be educated on goal setting and race planning.  Dryland training is introduced at this stage.  Swimmers in this group are expected to compete in all SAL meets.

Required attendance: 3 out of the 5 practices offered.

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

Silver

Swimmers in this training group are more 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 are 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, and paddles.

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, and paddles.

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 outside of high school season. 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 mid 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, and paddles.

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.