Scarlet's Programs

Our Introductory Group: Focuses on the building blocks of competitive swimming, utilizing skill and drill progression, and having fun. Ages 9 and under. 

Must Know: 25 freestyle with bi-lateral breathing; 25 backstroke using both arms and legs; and the general concepts of butterfly and breaststroke. 

Training Focus: Ready position at the wall; sink-streamline-push; bilateral breathing comfort; flip in the water; streamline to flags; breaststroke/butterfly arms and kick. Shorter training repetitions. Focus is 50% on body awareness/kicking. 

Events to Compete In: 25 Freestyle, 25 Backstroke, 25 Breaststroke or 25 Butterfly (When offered).

Minimal training sets, extensive teaching.

Training Offerings:  This group will offer 4 sessions per week.

Regular attendance recommended.

The focus of Age Group 1 shifts to developing legal strokes and developing foundational race skills. Ages 7 to 10.

Must Know: Freestyle and backstroke; solid concept of butterfly kick and breaststroke swim (may not be 100% legal); flipturn in the water.

Training Focus: Streamline push-offs; submerging on backstroke push-offs; introducing underwater butterfly kicks; balance and posture; DPS "distance per stroke" (counting strokes <12 strokes Freestyle & Backstroke); freestyle flip turns; legal breaststroke and butterfly; dives and racing. Must be legal in all 4 strokes to progress. 

Events to Compete In: 25s of stroke; 50 freestyle/50 backstroke; 50s of stroke;  100 freestyle /100 IM if ready.

Minimal training sets, extensive teaching.

Training Offerings:  This group will offer 4 sessions per week.

Regular attendance recommended.

Age Group 2 introduces more advanced turns, breakouts, and clock awareness. Ages 10 to 12. 

Must Know: Legal in all 4 strokes, freestyle flip turn, streamline, dive.

Training Focus: Distance per Stroke (DPS) (counting strokes, being under 11 cycles for all stroke ); intro to open turns & IM turns (Backstroke/ Breastroke focus); teaching breakouts for all 4 strokes; introducing underwater butterfly kicks (2-3 kicks off walls); timing/connecting the stroke; DPS on Breaststroke (<12 cycles); racing, and clock awareness (simple intervals). 

Events to Compete In: 50s/100s of stroke, 100 freestyle/200 freestyle, 100/200 IM when ready.

Introduction to skill-based aerobic sets (not to exceed 20 minutes). Skills precede training.

Training Offerings:  This group will offer 5 sessions per week.

Regular attendance recommended.

Age Group 3 reinforces and masters concepts of the Age Group 2 group while preparing and understanding more complex training and competition concepts. Ages 13 to 14. 

Must Know: Legal in all 4 strokes, flip turn, open turn, streamline off walls, underwater fly kicks, concept of the clock/intervals.

Training Focus: DPS and stroke counts (under 10 cycles in all 4 strokes); turns including cross-over turns; lane etiquette; changing speeds (negative splitting, best average, racing); consistency in training skills; building aerobic capacity (not to exceed 30 minutes), and 200 race pace.

Events to Compete In: 50s/100s, 200 Freestyle/IM (may overreach with 200s of stroke / 400 IM / 500+ Free).

Training Offerings: This group will offer 5 sessions per week.

Regular attendance recommended.

Age Group Advanced focuses on stroke count refinement, speed changes, and more complex training concepts. Ages 10 to 12. 

Must Know: Legal in all 4 strokes, streamline, open turn, flip turn, underwater kick off walls, basic concept of the clock.

Training Focus: DPS and stroke counts(under 10 cycles in all 4 strokes); timing/head position; changing speeds (breakouts/finishes/build/descend), underwater kicking; breath control; more advanced clock awareness (intervals like :35 / :55), and race strategy. Continue skill-based aerobic training sets (not to exceed 30 minutes).

Events to Compete In: 50s & 100s of stroke and 200 Freestyle, 100 IM/200 IM (200s of stroke & 500 freestyle for eligible and ready athletes).

Training Offerings:  This group will offer 5 sessions per week.

Regular attendance required.

The Senior H.S. Prep group is designed to engage swimmers who want to continue participating in our program to prepare for high school season participation, or to remain fit during high school swimming off season. Ages 14+. 

Training Focus: General aerobic development, technical refinement and racing skills.

Training Offerings:  This group will offer 4 sessions per week.

No Attendance Requirements. 

The Senior Advanced group is designed for high school age swimmers who want to remain competitive, while continuing to play other sports, prioritize high school swimming, and other high school and social activities. Ages 15+. 

Training Focus: General aerobic development, technical refinement and racing skills.

Training Offerings:  This group will offer 6 sessions per week.

Regular attendance required.

National Prep is the highest level of the Age Group program, focusing on high-level racing skills, aerobic capacity, and complex training concepts. Ages 13-15. 

Must Know: Legal in all 4 strokes, flip turn, open turn, streamline off walls, underwater fly kicks, concept of the clock/intervals.

Training Focus: DPS and stroke counts (under 8 cycles in all 4 strokes); turns including cross-over turns; lane etiquette and changing speeds (negative splitting, best average, racing); consistency in training skills; building aerobic capacity (set length <30 minutes) and 200 race pace. 

Events to Compete In: 50s/100s/200s of stroke; 200 Free/IM (may compete in 400 IM / 500+ Free).

Build on skill-based aerobic training sets (not to exceed 40 minutes) with more complexity (mixing technical, speed, and aerobic challenges).

Training Offerings:  This group will offer 6 sessions per week.

Regular attendance required.

National Group is the highest level of the senior program, focusing on high-level individualized training encompassing: aerobic / anaerobic capacity development and elite racing skills. Ages 15+. 

Geared towards swimmers possessing the skills and preparation to compete regionally and nationally; positively contributing to a high achieving environment in and out of the water.

Training Focus: Swimmers in this group will train all 4 strokes, but begin to prioritize their specialties.

Training Offerings:  This group will be offering 8 sessions per week.

Regular attendance required.