Blue Penguins

• Arrive on time with suit, goggles, and cap if needed
• Participate in all meets designated for Blue Penguin Group
• Work hard
• Desire to improve and move up to the next group
• Involvement with rest of team during team functions
• Compete in and complete a legal breaststroke event in a USA Swimming sanctioned event

• Fundamentals of swimming
• Total focus on technique; developing proper technique of all 4 strokes
• Balance and coordination in the water

• 100 Free Easy
• 50 flutter kick build
• 4X25 Drill (meet strokes)
• 2 sprints from blocks

Rockhopper Penguins

• Be at least 7 years old
• Able to complete an entire 45 minute practice
• Able to dive from the starting blocks
• Able to perform an efficient freestyle flip turn
• Able to swim 25 yards of all four strokes legally, without stopping
• Able to complete 10X25 Free @ 45
• Receive coach's approval

• Arrive on time with suit, goggles, and cap if needed
• Participate in all meets designated for Rock Hopper Penguins Group
• Practice at least 3 times a week
• Desire to improve and move up to the next group
• Involvement with rest of team during team functions
• Compete in and complete 1 X 100 of Back, Breast, and Free in a USA Swimming sanctioned meet

• Kicking all four strokes well
• Starts and turns
• Introduction of basic interval sets
• Introduction of some elements of competition

• 150 Easy Free
• 100 flutter kick build
• 4X25 Drill (meet strokes)
• 3X50 build free
• 2X25 Sprint from blocks

Royal Penguins

• Be at least 9 years old
• Able to complete 100 yards of freestyle, breaststroke and backstroke legally, including turns
• Able to complete 50 yards of butterfly legally, including the turn
• Able to complete 100 IM legally
• Understand use of the pace clock
• Able to complete 8X50 Free @ 1:10
• Able to complete 3X100 IM @ 2:45
• Have an official 100 yd. freestyle time of 1:30 or better at a meet.
• Receive coach's approval

• Arrive on time with suit, goggles, and cap if needed
• Participate in all meets designated for Royal Penguins Group
• Practice at least 3 times a week; usually 4
• Desire to improve and move up to the next group
• Involvement with rest of team during team functions
• Set goals
• Compete in a 200 Freestyle in a USA Swimming sanctioned meet
• Compete in a 200 IM in a USA Swimming sanctioned meet

• Swimming fast without compromising technique
• Improving kicking
• Negative splitting
• How to get pulse
• Distance per stroke
• Counting Strokes

• 200 Swim
• 100 Kick (build)
• 100 Drill (meet strokes)
• 2X75 Bk-Br-Fr (long and smooth)
• 2X50 Build
• 2X25 sprint from blocks

King Penguins

• Be at least 11 years old
• Successfully complete the following sets:
  • 8 x 100 free @ 1:50
  • 5 x 100 IM @ 2:15
• Can swim multiple 100s of all strokes and 200s of freestyle
• Receive coach's approval

• Arrive on time with suit, goggles, and cap if needed
• Participate in all meets designated for King Penguin Group
• Practice at least 4 times a week; usually 5
• Participate in dry land training twice a week
• Desire to improve and move up to the next group
• Involvement with rest of team during team functions
• Set goals
• Compete in a 200 Breaststroke or Butterfly in a USA Swimming sanctioned meet
• Compete in a 500 Freestyle in a USA Swimming sanctioned meet

• 200s stroke and distance free
• low intensity aerobic conditioning
• basic anaerobic threshold work
• Dry land training for improved strength and flexibility
• Sculling drills

• 200 Swim
• 200 Kick (build)
• 200 Drill (meet strokes)
• 2X75 Bk-Br-Fr (long and smooth)
• 4X25 from the middle (work on fast turns)
• 3X50 Build
• 2X25 sprint from blocks

Pre-seniors & Seniors

• Be at least 12 years old
• Successfully complete the following sets:
  • 10 x 100 free @ 1:25
  • 5 x 200 IM @ 3:30
• Receive coach's approval