Competitive Team

Novice– Learning Stroke Technique – Age 7 – 10

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

• 1. • 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, additional meets as determined by the Head Coach
     • 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+

Youth – Learning to Pace and Train Effectively – Age 10 – 12

• • • Stroke Technique is improved and using a Pace Clock is expected
    • Dives will be refined and Relay Dives will be introduced
    • Turns will be applied every day and IM turns 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

1. 1. • Continue to improve all 5 Competitive strokes: Dolphin Kick underwater, Butterfly, Backstroke, Breaststroke and Freestyle
      • Improvement at changing speeds during training and racing is taught
      • Nutrition and Hydration habits will be reinforced to sustain training without creating tiredness and fatigue
      • Sportsmanship will be re-enforced
      • Leadership Values will be introduced such as Time Management, Athlete Dependability, Work Ethic /Consistency, Volunteerism
      • 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. Development – Swimming Performance to the highest level in swimming – Age 12 – 14

1. 1. • Stroke Technique will be analyzed and improved upon through consistent adjustments
      • Stroke Efficiency will be monitored
      • Effective Hydration during training, racing and 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 suggested by the Head Coach
      • 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. Development – Swimming Performance for Maintaining Fitness and Reaching Goals

1. 1. • 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+

1. 1. • 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 discussed with the Head Coach
      • 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

1. 1. • 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