Age Group-

The Age Group program is composed of the newest competitive swimmers in the RIAC program. The main emphasis of this group is teaching the basic fundamentals of the competitive strokes. This consists of kicking, drilling, streamline, and the development of the skills necessary for competitive swimming. It is also the goal to have fun and meet new friends.

 

Equipment-

  • Kickboard
  • Pull Buoy
  • Training Fins (Long)
  • Mesh Bag

Prep-

The Prep group is the next group up after Age Group. Swimmers should be comfortable with freestyle, backstroke, and breaststroke as well as diving off the blocks. The main emphasis is still to teach the basic fundamentals of the competitive strokes, however, drill work and kicking are still the large portion of practices.

 

Equipment-

  • Kickboard
  • Pull Buoy
  • Training Fins (Long)
  • Mesh Bag

Junior-

Swimmers will move from primary stroke and technique instruction to more emphasis on training. Drill work and kicking will still continue to make up a large portion of the practices; however, swimming sets will be added. At this level, goal setting will be introduced and swimmers will be expected to be more accountable for their swimming progression. Consistent practice attendance is necessary for continued improvement and advancement to the next group.

 

Equipment-

  • Kickboard
  • Pull Buoy
  • Training Fins (Long)
  • Mesh Bag
  • Paddles
  • Snorkel

Dryland-

  • Thera Bands (Red in Color)
  • Sneakers
  • Yoga Mat
  • Small Weights (5-8 lbs)

Senior-

Swimmers are typically placed into this group based upon age and ability level. RIAC strives to ensure that there is a place for all athletes who have a desire to swim competitively, whether the swimmer is new to year-round swimming or is preparing to compete at the national level. The coaching staff is also careful to maintain a swimmer-to-coach ratio that allows for an optimal teaching environment. The senior group will also take on a much more rigorous training load than the Junior group, while continuing to build upon the skills acquired at the Junior level. Practice times are longer in conjunction with higher yardage requirements. The increases in physical demands require that swimmers regularly attend practices. Swimmers will be expected to understand interval training and will learn how to train at different effort levels and speeds. There will also be a greater emphasis on race strategies.

 

Equipment-

  • Kickboard
  • Pull Buoy
  • Training Fins (Long)
  • Mesh Bag
  • Paddles
  • Snorkel
  • Tempo Trainer
  • Drag Sox (Optional)

Dryland-

  • Thera Bands (Red in Color)
  • Sneakers
  • Yoga Mat
  • Small Weights (10-20lbs)