Competitive Team

 

NORAC provides a full range of levels for Competitive Swimmers. From the Novice level for beginning competitors to the Elite level for aspiring Provincial and National athletes. Admission to our programs are permitted throughout the season providing there is space in the appropriate level. To learn more about our programs or to schedule a trial contact the registrar Annette

 

NoviceLearning Stroke Technique – Age 7 – 10

Fundamental Skills are taught such as push-offs from the wall, turns and basic dives

      • Geared to improve the 5 swim strokes: Dolphin Kick underwater, Butterfly, Backstroke, Breaststroke and Freestyle
      • Approximate number of hours training: 3
      • Progressing towards being comfortable in a competitive environment
      • Swim meet participation at the NORAC Home swim meets
      • Instruction is provided by NCCP Certified Coaches
      • Nutrition and Hydration habits will be taught to sustain a healthy lifestyle
      • Sportsmanship is introduced (respecting coaches and teammates)
      • Goal is to progress to Youth or Youth+
YouthLearning to Pace and Train Effectively – Age 10 – 12
      • Goal Setting is introduced and applied for Short Term goals only
      • Stroke Technique is improved in an environment where using a Pace Clock will increase the number of laps per session
      • Dives required for individual swims will be refined and Relay Dives will be introduced
      • Stroke turns will be applied every day and Backstroke to Breaststroke turn (Suicide Flip Turn) will be taught
      • Nutrition and Hydration habits will be taught to sustain a healthy lifestyle
      • Sportsmanship is introduced (respecting coaches and teammates)
      • Instruction is provided by NCCP certified coaches
      • Approximate number of hours training: 4
      • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions
      • Goal is to progress to Youth+ or Junior Development

 

Youth (+)Learning to Compete and Build Strength – Age 11 – 13
      • Continue to improve all 5 Competitive strokes: Dolphin Kick underwater, Butterfly, Backstroke, Breaststroke and Freestyle
      • Become good at changing speeds during training and racing with increasing or reducing number of rotational cycles (number of individual strokes) per lap (Line)
      • Nutrition and Hydration habits will be reinforced to sustain training without creating tiredness and fatigue
      • Sportsmanship will be enforced
      • Leadership Values will be introduced such as Time Management, Athlete Dependability, Work Ethic /Consistency
      • Goal Setting is introduced and applied for Short Term and Long Term Goals
      • Competitive Strategies in Individual and Team events will be introduced while effectively applying Dives and Turns
      • Approximate number of hours training: 6
      • Instruction is provided by NCCP certified coaches
      • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions
      • Striving for qualifying times at out of town meets
Jr. DevelopmentSwimming Performance to the highest level in swimming – Age 12 – 14
      • Stroke Technique will be taken apart and rebuilt to maximum efficiency to serve performance
      • Stroke Efficiency will be monitored
      • Performance Nutrition (awareness of food consumption results)
      • Effective Hydration during training and racing (motivation to increased hydration outside of the pool)
      • Sportsmanship and Leadership Values will be applied everyday
      • Goal Setting will be mentored and application of Short Term and Long Terms goals will be expected
      • Volunteering for Swim School Instruction will be expected
      • Competitive Strategies will be reinforced during the Short Course Season (September to January) and refined / improved for better performance in the Long Course Season (February to June)
      • Attendance and commitment will be closely monitored
      • Approximate number of hours training: 8
      • Instruction is provided by NCCP Certified coaches
      • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions
      • Striving for qualifying times at higher meets eg Regionals/Festivals
Sr. DevelopmentSwimming Performance for Maintaining Fitness and Reaching Goals
      • Aerobic and Anaerobic fitness geared towards individualized specific physical conditioning
      • Stroke Technique will be improved based on the number of hours the athlete can commit to the program
      • Stroke Efficiency will be monitored
      • Performance Nutrition and Effective Hydration will be taught
      • Sportsmanship and Leadership Values will be applied every day
      • Competitive Strategies will be enforced throughout the swim season (Short Course and Long Course Season will be infused as one swim season to provide a minimum of 10 months for the athlete to maximize performance)
      • Schedules can be accommodated for other sports or school commitments
      • Approximate number of hours training: 6- 8
      • Instruction is provided by NCCP Certified Coaches
      • Coaching or Volunteering for Swim School Instruction will be suggested
      • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions
      • Striving for qualifying times at higher level meets if swimmer is interested
Elite/Varsity – Result driven competitive group structured around Physical and Mental preparation – Age 14+
      • Sportsmanship and Leadership Values will be applied every day (includes mentorship of younger swimmers within the NORAC Pre-Competitive and Competitive programs)
      • Performance factors will be maximized (Stroke Technique, Transition Skills – Dives, Turns and Underwater kicking, Relaxation Strategies, Meditation and Visualization)
      • Evaluation of Physical and Mental preparation will be continuously monitored
      • Physical and Mental boundaries will be tested and improved throughout the Short Course and Long Course Season
      • Attendance and commitment will be closely monitored
      • Approximate number of hours training: 10-13
      • Coaching for Swim School Instruction will be expected
      • Instruction is provided by NCCP Certified Coaches
      • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions
      • Preparation towards higher levels of swimming (Provincial, Age Group National, Senior National, Olympic Trials and International Competitions)
PARA-Competitive  – Competitive stream in Para events
      • Emphasize good stroke technique keeping in mind physical limitations
      • Prioritize Aerobic training
      • Further develop and consolidate swimming specific skills
      • Low impact on stability muscle groups and joints
      • Introduce Goal Setting skills (Short term, Medium term, Long term)
      • Promote teamwork and personal interaction skills
      • Promote discipline and personal responsibility
      • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions – including Para Provincial and higher meets when swimmer is comfortable