Senior Program

Senior elite Standards

Group Criteria    Requirements for moving into Senior Elite:

• Minimum of 3 Sectional cuts.
• Proven attendance record of missing no more than 3 practices per month.
• Comfort in making freestyle sets on 1:10 base, IM sets on 1:20 base, and kick sets on 1:35 base.
• Attends 1 meet a month/ Attends Highest level Championship Meet
• Has groups suggested swim equipment

Season Goals

• Nutrition-  Brings Water bottle / Sports drink to every practice.  Understands importance of good pre-meet meals. &  healthy snacks to eat.
• Time Management- Be responsible for arriving at practice early.  Swimmers should commit to ALL Practices a week. Informing Coach of Practice Absences. Scheduling vacations/breaks that do not interfere with important points of the season.
• Stress Management- Prioritizes schoolwork and swimming. Organizing social activities, and other commitments around schoolwork and swimming.   
• Competition- Swimmers should strive to compete at the highest level meet possible. Swimmers should understand/ learn how to prep for high quality USA meets.   Swimmers should complete the IMX Challenge qualifications.  Swimmers should warm-up/warm down properly.  Swimmers should take care of themselves at meet. Swimmers should wear warm team clothing

• Social Skills- Good Listening Skills, & Takes Direction Well. Respectful of Facilities, Team Equipment, & Teammates’ property. Willingness to participate in team social activities.
• Team Commitment- Wears Team Gear at Practice & Meets. Knows Team Cheer.  Commit to any Championship meet which qualified for.  Knows FCST teammates & coaches from other training groups.  

Senior II Standards & Season Goals

Group Criteria

• Striving for Senior Sectional & Higher level Cuts

·         Makes Base Intervals of…

1. 100 Free:   1.15

2. IM Sets:    1.25

3. Kicking:    1.45

·         Attends 1 meet a month/ Attends Highest level Championship Meet

·         Proven attendance record of  80%

·         Has groups suggested swim equipment

Season Goals

• Nutrition-  Brings Water bottle / Sports drink to every practice.  Understands importance of good pre-meet meals. &  healthy snacks to eat.
• Time Management- Be responsible for arriving at practice early.  Swimmers should commit to 5-6 Practices a week. Informing Coach of Practice Absences. Scheduling vacations/breaks that do not interfere with important points of the season.
• Stress Management- Prioritizes schoolwork and swimming. Organizing social activities, and other commitments around schoolwork and swimming.   
• Competition- Swimmers should compete at the highest level meet possible. Swimmers should understand/ learn prepping for high quality USA meets.   Swimmers should complete the IMX Challenge qualifications.  Swimmers should warm-up/warm down properly.  Swimmers should take care of themselves at meet. Swimmers should wear warm team clothing

• Social Skills- Good Listening Skills, & Takes Direction Well. Respectful of Facilities, Team Equipment, & Teammates’ property. Willingness to participate in team social activities.
• Team Commitment- Wears Team Gear at Practice & Meets. Knows Team Cheer.  Commit to any Championship meet which qualified for.  Knows FCST teammates & coaches from other training groups.   

Senior I Standards & Season Goals

Group Criteria

Proven record of the following:

• Minimum of 5  practices per week  
• Making Base Intervals with keeping good technique…
  1. Making Freestyle sets on 1:25 base
  2. Making IM sets on a 1:35 base
  3. Making kick sets on a 1:55 base
• Attends 1 meet a month/ Attends Highest level Championship Meet
• Has groups suggested swim equipment

Season Goals

• Technique/Knowledge-   Learns progressive drills.  Accurately counts practice distance & repetition in sets. Understanding pacing for distance events.  Sets season goals. Understands how to build & descend   Start learning higher levels of competitive swimming.
• Nutrition-  Brings Water bottle / Sports drink to every practice.  Understands importance of good pre-meet meals. &  healthy snacks to eat.
• Time Management- Be responsible for arriving at practice on time.  Parents/Swimmers should commit to 5-6 Practices a week. Informing Coach of Practice Absences. Scheduling vacations/breaks that do not interfere with important points of the season.
• Stress Management- Prioritizes schoolwork, social activities, and other commitments, including swimming.   
• Competition- Swimmers should compete at the highest level meet possible.  Swimmers should complete the IMX Challenge qualifications.  Swimmers should warm-up/warm down properly.  Swimmers should take care of themselves at meet. Swimmers should wear warm team clothing

• Social Skills- Good Listening Skills, & Takes Direction Well. Respectful of Facilities, Team Equipment, & Teammates’ property. Willingness to participate in team social activities.
• Team Commitment- Wears Team Gear at Practice & Meets. Knows Team Cheer.  Commit to any Championship meet which qualified for.  Knows FCST teammates & coaches from other training groups.    

Age Group Program

Pre-Senior Standards & Season Goals

Group Criteria

Proven record of the following:

• 6 practices per week for 13 & ups/ 5 practices per week for 11-12s
• Has groups suggested swim equipment
• Making Base Intervals with keeping good technique…
  1. Making Freestyle sets on 1:15 base
  2. Making IM sets on a 1:25 base
  3. Making kick sets on a 1:45 base
• Attends 1 meet a month/ Attends Highest level Championship Meet

Season Goals

• Technique/Knowledge-   Learns progressive drills.  Accurately counts practice distance & repetition in sets. Understanding pacing for distance events.  Sets season goals. Understands how to build & descend   Start learning higher levels of competitive swimming.
• Nutrition-  Brings Water bottle / Sports drink to every practice.  Understands importance of good pre-meet meals. &  healthy snacks to eat.
• Time Management- Be responsible for arriving at practice on time.  Parents/Swimmers should commit to 5-6 Practices a week. Informing Coach of Practice Absences. Scheduling vacations/breaks that do not interfere with important points of the season.
• Stress Management- Prioritizes schoolwork, social activities, and other commitments, including swimming.   
• Competition- Swimmers should compete at the highest level meet possible.  Swimmers should complete the IMX Challenge qualifications.  Swimmers should warm-up/warm down properly.  Swimmers should take care of themselves at meet. Swimmers should wear warm team clothing

• Social Skills- Good Listening Skills, & Takes Direction Well. Respectful of Facilities, Team Equipment, & Teammates’ property. Willingness to participate in team social activities.
• Team Commitment- Wears Team Gear at Practice & Meets. Knows Team Cheer.  Commit to any Championship meet which qualified for.  Knows FCST teammates & coaches from other training groups.    

AGIII Standards & Season Goals

Group Criteria

• Ages 11-12, 10 year olds who will age up before the end of the season

• Makes Base Intervals with keeping good technique…

1.  8x 100 Free:                    1.25

2.  8 x100 IM:                      1:35

3.  5 x 100 Kicking:             1.55

• Attends 1 meet a month/ Attends Highest level Championship Meet
• Proven attendance record of 4 Practices a week
• Has groups suggested swim equipment

Season Goals

• Technique/Knowledge-   Learns progressive drills. Work on coordination and body position in all 4 strokes.  Knows the Pace Clock. Accurately counts practice distance & repetition in sets. Sets season goals. Understands how to build & descend   Start learning higher levels of competitive swimming.
• Nutrition-  Brings Water bottle / Sports drink to every practice.  Understands importance of good pre-meet meals. &  healthy snacks to eat.
• Time Management- Be responsible for arriving at practice on time.  Parents/Swimmers should commit to 4-5 Practices a week. Informs Coach of Practice Absences.
• Stress Management- Prioritizes schoolwork, social activities, and other commitments, including swimming.   
• Competition- Swimmers should compete at the highest level meet possible.  Swimmers should complete the IMX Challenge qualifications.  Swimmers should warm-up/warm down properly.  Swimmers should take care of themselves at meet. Swimmers should wear warm team clothing

• Social Skills- Good Listening Skills, & Takes Direction Well.  Know that Splashing or Touching other swimmers is in appropriate.  Respectful of Facilities, Team Equipment, & Teammates’ property. Willingness to participate in team social activities.
• Team Commitment- Wears Team Gear at Practice & Meets. Knows Team Cheer.  Commit to any Championship meet which qualified for.  Knows FCST teammates & coaches from other training groups.   

AGII Standards & Season Goals

Group Criteria

• Ages 11 -13, 10 year-olds with USA Swimming Top 10 Times

• Has group suggested swim equipment
• Makes Base Intervals with keeping good technique…

1.  8 x 100 Free on 1.35     

2.  8 x 100 IM on 1.45

3.   5 x 100 Kick on 2.00

• Attends 1 meet a month/ Attends Highest level Championship Meet
• Proven attendance record of 4 Practices a week

Season Goals

• Technique/Knowledge- Knows advanced stroke drills. Knows Proper Body Position Skills.
• Sets season goals.   Understands how to build & descend 
• Nutrition- Brings Water bottle to every practice.  Understands importance of good pre-meet meals and healthy snacks to eat.
• Stress Management- Prioritizes schoolwork, social activities, and other commitments, including swimming. 
• Sportsmanship- - Respectful of Coaches, Peers, & Parents.  Respectful of Meet Officials and Volunteers.  Understands Lane Etiquette & Congratulates Teammates regularly. Demonstrates proper meet behavior & Makes friends from other  teams.
• Social Skills- Good Listening Skills, & Takes Direction Well.  Know that Splashing or Touching other swimmers is in appropriate.  Respectful of Facilities, Team Equipment, & Teammates’ property. Willingness to participate in team social activities.
• Team Commitment- Wears Team Gear at Practice & Meets. Knows Team Cheer.  Commit to any Championship meet which qualified for.  Knows FCST teammates & coaches from other training groups. Knows at least 1 Pre-Senior/Senior Swimmer.  
• Competition- Swimmers should compete at meets set on FCST Meet Schedule. Swimmers should complete the IMX Challenge qualifications. Swimmers should warm-up/warm down properly. Swimmers should wear warm team clothing

·         Time Management- Be responsible for arriving at practice on time. Parents/Swimmers should commit to 4 practices a week.  Inform Coach of Practice Absences.             

AGI  Standards & Season Goals

Group Criteria

• Ages 11 & Under
• Can swim a legal 100 of all 4 Competitive Strokes.
• Has proper suits, goggles, & cap (if needed)
• Has groups suggested swim equipment
• Makes Base Intervals with keeping good technique…

1.  50 Free Sets:    .55

2.  100 IM Sets:   2.00

3.  50 Kicking:      1.10

• Attends 1 meet a month/ Attends Highest level Championship Meet
• Proven attendance record of 3 Practices a week
• Sportsmanship-  Respectful of Coaches, Peers, & Parents. Respectful of Meet Officials and Volunteers.  Understands Lane Etiquette. Congratulates Teammates regularly. Demonstrates proper meet behavior.
• Social Skills- Good Listening Skills, Takes Direction Well.  Know that Splashing or Touching other swimmers is in appropriate. Leaves 5 secs. apart.  Respectful of Facilities, Team Equipment, & Teammates’ property
• Team Commitment- Wears Team Gear at Practice & Meets. Knows Team Cheer.  Commit to any Championship meet which qualified for.  Knows FCST teammates & coaches from other training groups. Knows at least 1 Pre-Senior/Senior Swimmer.

Season Goals

• Knows streamlines, dolphin kick off walls, & pullouts.                                            

• Learns the Pace Clock                
• Accurately counts practice distance & repetition in sets
• Swimmers working toward the IMX Challenge qualifications
• Understands / Knows competitive swimming. (ex. GULF Meet qualifications)
• Be responsible for arriving at practice on time.                                 
• Parents/Swimmers should commit to 3 -4 Practices a week.                                                                
• Informs Coach of Practice Absences.

Middle School Prep Standards & Season Goals

Group Criteria

• Can swim a legal 50 of all 4 strokes
• Has proper suits, goggles, and cap (if needed).
• Making Base Intervals with keeping good technique…

1.       100 Free Sets on 2.00

2.       100 IM Sets on  2.15

3.       50 Kick Sets on 1.10

• Attends local meets

Season Goals

• Nutrition- Brings Water bottle to every practice. Swimmers start learning a healthy lifestyle.
• Time Management- Be responsible for arriving at practice on time. Informs Coach of Practice Absences.
• Sportsmanship- Respectful of Coaches, Peers, & Parents.  Respectful of Meet Officials and Volunteers.  Understands Lane Etiquette. Congratulates Teammates regularly.
• Social Skills- Good Listening Skills, Takes Direction Well.  Know that Splashing or Touching other swimmers is in appropriate. Respectful of Facilities, Team Equipment, & Teammates’ property
• Team Commitment- Wears Team Gear at Practice & Meets. Knows Team Cheer.  Knows FCST teammates & coaches from other training groups.

Developmental Program

• Blue Group- this group emphasizes refinement of the four strokes, as well as the introduction of some aerobic conditioning.  Blue Group training will emphasize refining and perfecting technique and then transferring technique into conditioning and training sets.  Swimmers will also expand their knowledge of competitive swimming at meets.  Progress in this group will be measured by technique, strength of stoke and attendance.  
• Red Group- for primarily 10-year-olds and younger who can complete 25 yards of freestyle and backstroke, and who demonstrates "legal" skills in breaststroke and butterfly.  Training will emphasize skills and drills for all four strokes.  We will introduce competitive skills such as starts/turns and begin to address practice skills. i.e. using the clock.  Progress in this group will be measured on refining technique and not on speed in the water. 
• White Group- for primarily younger swimmers who can swim 25 yards Freestyle and Backstroke.  Swimmers should also have some knowledge of the other 2 competitive strokes.  The primary focus will be placed on teaching all strokes through the use of drills and motor skills, improving and strengthening their kicking technique and learning body and head position and balance in the water.  As the season progresses swimmers will be introduced to Breaststroke and Butterfly.  Our goals for the white group will be measured on progress in skill development and not on their speed in the water.
• Pre-Competitive Group- for primarily swimmers 12-years-old and younger who can swim 25 yards in any form. With a small coach-to-swimmer ratio, the focus will be on technique and water safety. This group will be a seasonal group, and swimmers will not compete in meets. There are two levels in this program.
• Level I - for 10 & Unders who swim close to 25 yards of Freestyle and Backstrokes.  They do not need to know any other strokes.
• Level II - for 12 & Unders who can swim 25 yards of Freestyle and Backstroke, but need help with technique.  They do not need to know any other strokes.