GPAC Swim Groups

Senior Training Group
The Senior Training Group consists of the club’s elite senior swimmers. This group is 20%
instructional and 80% conditioning. Swimmers in this group strive to achieve time standards
that will allow them to compete at a regional and national level within USA Swimming. Skill
development will continue to be refined with an increased emphasis on challenging aerobic and
anaerobic training. A demanding weight lifting and dryland conditioning program is an integral
part of practice. Nine Practices per week with a maximum duration of 180 minutes. This duration may include weights and dryland workouts. The group consists of athletes 13 to 18 years of age. Members of this group are typically in high school, however high achieving swimmers who are in eighth grade may be considered.

Senior Green Training Group
The Senior Green Training Group consists of the club’s senior swimmers. This group is 30%
instructional and 70% conditioning. Swimmers in this group strive to advance to the Senior
Training Group and to achieve time standards that will allow them to compete at a regional and
national level within USA Swimming. Skill development will continue to be refined with an
increased emphasis on more challenging aerobic and anaerobic training. A dryland conditioning
program is a part of practice. Six Practices per week with a maximum duration of 150 minutes. This duration may include dryland workouts. The group consists of athletes 14 to 18 years of age. Members of this group are typically in high school, however swimmers who are in eighth grade may be considered.

Senior Blue Training Group
The Senior Blue Training Group consists of the club’s senior swimmers. This group is 40%
instructional and 60% conditioning. Swimmers in this group are active in their school, community, and other sports and do not wish to commit to a regimented training schedule. Skill development will continue to be refined with an increased emphasis on aerobic and anaerobic training. Five Practices per week with a maximum duration of 120 minutes. The group consists of athletes 13 to 18 years of age. Members of this group are typically in high school, however swimmers who are in eighth grade may be considered.

Junior Training Group
The Junior Training Group consists of the club’s most advanced and accomplished age group
swimmers. This group is 40% instructional and 60% conditioning. Swimmers in this group strive
to advance to the Senior Training Group and to achieve time standards that will allow them to
compete at a regional level within USA Swimming. All previous technical instruction will be
continued and advanced with an increased emphasis on more challenging aerobic and anaerobic training. A dryland conditioning program is a part of practice to promote core strength and athleticism. Six Practices per week with a maximum duration of 120. This duration may include dryland workouts. Saturday practices may be 150 minutes. The group consists of athletes 10 to 14 years of age. *10 year old swimmers may be considered for this group providing they can perform as if they were in the 11-12 age group.

Green Training Group
The Green Training Group consists of the club’s more advanced age group swimmers. This group is 60% instructional and 40% conditioning. The main focus of this group is increased skill and technique development. Swimmers will focus on proper stroke mechanics in all four strokes as well as starts and turns. Swimmers will begin to understand the importance of correct body and head position, a strong consistent kick for all strokes, streamlining and more advanced drills for each stroke. Coaches will instruct proper workout habits and behavior, clock reading and lane etiquette. Beginning dryland exercises may be introduced to promote core strength and
athleticism. Five Practices per week with a maximum duration of 90 minutes. Swimmers who achieve a SCY Southeastern Swimming Standard will be allowed to swim on Saturday mornings. The group consists of athletes 8 to 13 years of age. *8 year old swimmers may be considered for this group providing they can perform as if they were in the 9-10 age group.

Blue Training Group
The Blue Training Group consists of the club’s intermediate level age group swimmers. This
group is 80% instructional and 20% conditioning. The main focus of this group is general skill
and technique development. Swimmers will learn the importance of correct body and head
position, a strong consistent kick for all strokes, the importance of streamlining, basic drills for
each stroke as well as improved turns and starts. Coaches will instruct proper workout habits and behavior, lane etiquette and clock reading. Five Practices per week with a maximum duration of 60 minutes. The group consists of athletes 7 to 11 years of age and older (12 to 13 year old) beginning swimmers.

White Training Group
The White Training Group consists of the club’s beginning level age group swimmers. This group is 90% instructional and 10% conditioning. The main focus of this group is general skill and technique development. Swimmers will learn the importance of correct body and head position, a consistent kick for all strokes, the importance of streamlining, basic drills for each stroke as well as the basics of starts and turns. Coaches will instruct proper workout habits and behavior along with lane etiquette. Three Practices per week with a maximum duration of 45 minutes. Friday practices may consist of a 60 minute practice. The group consists of athletes 5 to 9 years of age and older (9 to 12 year old) beginning swimmers.