Junior I
- Swimmers ages – Minimum age of 5 and Maximum age of 11
- Swimmers should know all four competitive strokes, forward and back starts and open turns
- Swimmers should have been participants in the CRAA Rookies program or a comparable learn-to-swim or competitive
swimming program prior to enrolling to practice with this group
Junior II
- Swimmers ages – Minimum of 7 and Maximum age of 11. Note: Age of swimmer is as of the season’s state meet.
- Swimmers must have achieved an 8 & Under Q time regardless of age
- Swimmers who are eleven years-old and who have achieved the requirements to practice with the Silver practice group are
encouraged to practice with the Silver practice group
- Swimmers should know all four competitive strokes/starts/turns
- Swimmers should be capable of handling longer workouts than the Junior I workouts
Bronze
- Swimmers ages 11 and older. Note: Age of swimmer is as of the season’s state meet.
- Swimmers should be able to complete the following
- Swim 50 yards of Freestyle non-stop in a minute or less
- Swim 50 yards of Backstroke non-stop in a minute or less
- Practice sessions focus on the teaching and development of all four competitive strokes/starts/turns
- The group is ideal for swimmers ages eleven and older who are either new to CRAA and competitive swimming and for
swimmers who are in middle who do not meet the Silver group’s practice requirements
Silver
- Swimmers ages 11 and older. Note: Age of swimmer is as of the season’s state meet.
- Swimmers must have achieved a 10 & Under Q time regardless of age
- Swimmers must be able to swim all four competitive strokes
- Swimmers should be able to complete the following types of sets:
- 6 x 50 Kick @ 1:10
- 6 x 50 Swim Free @ :55
- Workouts typically vary from 2,500 to 4,000 yards per session
- Swimmers who are not able to regularly attend at least four practices a week should either practice with the Junior II practice
group if they are age 11 or practice with the Bronze or High School Prep practice groups if they are age 12 or older
- Practices are designed to help swimmers improve technique in all four strokes along with starts and turns and also designed
to help swimmers develop and improve overall swimming conditioning as well as improved racing skills
- Swimmers will be taught interval and set training with the goal of developing an improved aerobic base for preparation to
compete at longer distances
Gold
- Swimmers ages 13 or older and swimmers, age 12, who have achieved at least one “AAA” 11-12 time
- Note: Age of swimmer is as of the season’s state meet
- Swimmers age 12 with AAA times must also receive a recommendation from the CRAA coaches to participate with this
practice group
- Should be able to complete the following types sets:
- 10 x 50 Kick @ 1:00 Odd: Moderate Even: Fast
- 8 x 100 Swim Free @ 1:30 Descend 1-4, 5-8
- Three rounds of 100, 200, 300 @ 1:30 Base – Descend by rounds
- Workouts typically vary from 5,000 to 6,500 yards per session
- Swimmers who are not able to regularly attend at least five practices a week should either practice with the Bronze, Silver or
High School Prep practice groups
- Practices are designed to help swimmers become more competitive by improving their strength and conditioning in the water
as well as improving technique for all strokes, turns and starts
- Practice sessions include dry land strength training that focus on core strengthening and overall explosiveness
- This is a competitive practice group. All Gold group swimmers should be focused on competing and should have goals of
improving their meet performances.
High School Prep
- Swimmers ages 12 or older who are wishing to train with CRAA on a limited basis
- Note: Age of swimmer is as of the season’s state meet
- Three to five practices of 45 to 60 minutes will be offered for swimmers in this group. Swimmers in this group may attend one
to five practices a week.
- Workouts typically vary from 1,500 to 3,000 yards per session
- Practices are designed to help swimmers improve aerobic and anaerobic swimming fitness and help swimmers improve their
technique and develop more efficient starts and turns
- Swimmers who practice with this group may attend meets but are not required to compete with CRAA
National
- Swimmers ages 13 or older who are striving to compete at Grand Prix and National Level meets
- Note: Age of swimmer is as of the season’s state meet
- This is a competitive practice group. Swimmers should be focused on competing and should be setting goals of improving
their meet performances.
- Must be physically mature to benefit physiologically from sprint and strength training.
- Must be able to complete the following types sets:
- 12 x 75 Kick @ 1:30 Odd: Moderate Even: Fast
- 20 x 100 Swim Free Alternating 4 @ 1:30 & 4 @ 1:20
- 8 x 300 Free Des 1-3 Hold 4 @ 3:45, 4:00 or 4:15
- 12 x 15 All Out @ :40 – Fast Tempo & Great Speed
- Workouts typically vary from 6,000 to 8,000 yards per session or designed around high intense sprinting
- Practices are designed to help athletes swim faster by improving strength and conditioning in the water as well as improving
technique for all strokes, turns and starts
- Practice sessions include dry land strength training that focus on core strengthening and overall explosiveness
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