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Bronze Woodburn: Main goal of the
bronze group is to develop fundamental skills such as freestyle,
backstroke, side breathing, kicking and streamlining. Swimmers in
this group work on balance in the water and learn basic mechanics
of swimming. The swimmers also are introduced to breaststroke and
butterfly. Equipment used in the group includes kickboard and long
fins. Bronze swimmers practice 3 days a week for a hour each
session. Although no kids are required to swim at meets, it
is suggested these kids participate in at least the home
meets.
Coaches: Coach Beka,
Coach Michael, and Coach Cami.
Silver
Woodburn: The main focus of the silver group is to continue
technical work on all four strokes separately and individually and
increase their endurance by increasing yardage. Swimmers in this
group will continue mechanical work on all strokes and learn the
correct timing for breaststroke and butterfly. These kids
start to learn technical work of turns and starts. They learn how
to train with the clock and start to see what certain sets
emphasis. These kids are introduced to basic dryland training
techniques including crunches, pushups, pull-ups, bands, med balls,
and other dryland activities. This group trains for 90 minutes
three-to-five days a week depending on the commiment level,
the higher level athletes that aquire OSI "A" times will practice
4-5 times a week. Equipment includes kickboard, long fins, shorts
fins, pull bouy and baton. Although no kids are required to swim at
meets, it is suggested these kids participate in at least the home
meets and one or two away meets.
Coach: Coach Michael
and Coach John
Gold
Woodburn: The focus of the group is to increase yardage,
start refining mechanics of swimming and prep swimmers for the
senior group. Known as the senior prep group, these kids are
usually in the age range of 11-13 and are beginning to focus on
their career in swimming. They train four to five days a week with
some morning and Saturday practices. They learn race strategy and
train similar senior sets. They are required to keep food and mood
diary where they are asked to keep record of what food they eat and
how they feel. They work on mental awareness in and out of the pool
and work on building self-confidence. Dryland training includes
medicine balls, bands and deck work. Equipment includes
kickboard, long fins, short fins, pull bouy, baton and paddles.
Although no kids are required to swim at meets, most of these kids
compete in the majority of the meets.
Coach: Coach Michael
and Coach John
Senior
Woodburn: The senior squad is the elite squad of the team
and practices 7 times a week including two morning practices. Ages
range from 13 to 28 curently. They swim a total of 12 to 14 hours a
week and have occasional Saturdays practices. These athletes are
asked to focus on refinement of their strokes, increased yardage, a
commitment to the team and mental awareness of why they are
swimming. The goal is to qualify for State by swimming
“A” times. The senior group also keeps a food and mood
diary and does the most dryland training out of the groups.
Equipment includes kickboard, long fins, short fins, pull bouy,
paddles and snorkels. Although no kids are required to swim at
meets, most of these kids compete in the majority of the
meets.
Masters
Woodburn: Our master’s practice is
individually-designed around each Master’s swimmer. Some
master’s swimmers swim with the senior squads and others swim
their own workout. Master’s swimmers may swim at any time
during the weekly practice hours.
Age Group Bronze –
Silverton
This group practices two days a week.
Swimmers must be able to swim one length of the pool freestyle
& backstroke.
Swimmers focus on learning the basic drills of freestyle and
backstroke and are introduced to breaststroke and butterfly. In addition they will work
on starts and turns.
Equipment needed is Long fins / Kick
Board / Gear bag / pull buoy
Age group Silver –
Silverton
This group practices 2 days a week with
some dry land training. Be able to swim 100 yards freestyle and 50
yards backstroke and 50 yards breaststroke and 25yards butterfly.
Swimmers will focus on learning drills for all four competitive
strokes. They work on understanding the pace clock and doing sets
of 50 and 100.
Equipment needed is long fins kick board
/ gear bag / pull buoy
Age group Gold / Sr. –
Silverton
This group practices 4 days a week. Need
to be able to swim 100 yards freestyle and backstroke and
breaststroke and 50 yards butterfly with good technique they do
½ hour of dry land training With 1 hour in the water. Have
good working knowledge of pace clock.
Will focus on increasing their endurance
work, they will begin to set goals and be aware of times. Work on
drill technique and refinement of all four competitive
strokes.
Equipment needed: Long fins / short fins
/ paddles / kickboard / pull buoy / gear bag
Coach Cindy runs all the
workouts at the Silverton Pool
Molalla Age-Group: 4:40-5:30pm M/W/F
We focus on learning all skills related to swimming, improving
all 5 strokes & turns, while conditioning the overall
body.
Equipment is provied by the pool site for now.
Coach: Coach Ciarra & Coach John
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