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 our programs. To learn more about our programs or to schedule a trial contact the registrar Annette

 

NoviceLearning Stroke Technique 
  • Focused on becoming comfortable in the water through Balancing Drills
  • Fundamental Skills are taught such as healthy push-offs from the wall (keeping the ankles and knees in a correct position), turns and basic dives
  • Geared to teach each swimmer the 5 swim strokes: Dolphin Kick underwater, Butterfly, Backstroke, Breaststroke and Freestyle
  • Approximate number of hours training: 2 ½ – 3 (the swimmers might experience extra training time for no additional costs)
  • Swim meet participation is at the NORAC Home swim meets, # of swim meets per season: 2

 

YouthLearning to Pace and Train Effectively
  • Focused on becoming comfortable in the water through Balancing Drills, Posture and Line (learning to extend all limbs in the correct position required for longer swim sessions)
  • Nutrition and Hydration habits will be taught to sustain a healthy lifestyle
  • Sportsmanship is introduced (respecting coaches and teammates)
  • 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
  • Approximate number of hours training: 4 (the swimmers might experience extra training time for no additional costs)
  • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions

 

Youth (+)Learning to Compete and Build Strength
  • Learning to apply efficient Balance in all 5 Competitive strokes: Dolphin Kick underwater, Butterfly, Backstroke, Breaststroke and Freestyle
  • Maintain a body Posture during training and racing which will build Strength around the spine (abdominal muscle strength and lower back stability)
  • 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 and further areas such as Teammate Communication and Parent/Teacher/Coach Communication will be discussed
  • Leadership Values will be introduced such as Time Management, Athlete Dependability, Work Ethic / Habits 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 (the swimmers might experience extra training time for no additional costs)
  • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions

 

Jr. DevelopmentSwimming Performance and Aspire to the highest level in swimming
  • Stroke Technique will be taken apart and rebuilt to maximum efficiency to serve performance
  • Posture, Line and Balance will be enforced during training and racing to maintain a healthy body for longer training sessions
  • Stroke Efficiency will be monitored and Lung Volume increased (Tidal Volume – Maximum volume of air inhaled in a single breath)
  • 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
  • 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 (the swimmers might experience extra training time for no additional costs)
  • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions
Sr. DevelopmentSwimming Performance for Maintaining Fitness
  • Aerobic and Anaerobic fitness geared towards individualized specific physical conditioning
  • Posture, Line and Balance will be enforced during training and racing to maintain a healthy body for longer training sessions
  • 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
  • Goal Setting will be individualized (based on time commitment and number of competitions selected at the beginning of the season between the Parent and Coach)
  • 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)
  • Attendance and commitment will be closely monitored
  • Approximate number of hours training: 8 (the swimmers might experience extra training for no additional cost)
  • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions
Elite/Varsity – Result driven competitive group structured around Physical and Mental peak testing environment
  • Preparation towards highest level of swimming (Age Group National, Senior National, Olympic Trials and International Competitions)
  • Sportsmanship and Leadership Values will be applied every day (includes mentorship of younger swimmers within the NORAC Pre-Competitive and Competitive programs)
  • Muscle Fiber Testing will be required (Ratio of Slow-twitch and Fast-twitch dominancy)
  • Support Staff will be advised (Health Physician, Chiropractor, Strength and Conditioning Coach, Nutritionist)
  • 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
  • ATHLETES WILL BE EXPECTED TO PARTICIPATE DURING ALL TRAINING AND RACING SESSIONS
  • Approximate number of hours training: 10+ (number and duration of swim sessions to be determined by the group coach)
  • Swim meet participation is at the NORAC Home swim meets and other out of town swim competitions