Tryouts & Groups

 

 

BAC Swim Practice Groups

At every level, we take a long-term approach to swimmer development. Once swimmers begin in our program, we give them the preparation and tools they need to make swimming a lifetime activity.

We use an age-based system to categorize our large team. This structure keeps swimmers of similar age and ability together as they progress through the program, and it creates a healthy environment for competition as our swimmers work toward the upper echelons of our sport.  

 

 

Groups:

Age 8 & UNDER:

Age 9-10:

Age 11-12:

Age 13-14:

Age 15 & UP:

Waves (Ages 6-8)

Coach: Kayla Tom

Attendance Expectations:

  • Only offered 3x per week
  • We would like our Waves Group attending practice as much as possible.
  • Improvement will come with a steady practice routine.

Competition Expectations:

  • The coach will work with swimmers and families about attending meets.
  • This group can expect to compete at least once per trimester.

Required Equipment:

  • Long swim fins (no Zoomers, Split Fins or Snorkel/Scuba fins)
  • Smile!

Group Requirements:

  • 25 yard freestyle unassisted
  • 25 yard backstroke unassisted
  • General understanding of Breaststroke and Butterfly

Group Philosophy:

This group aims to expand upon skills learned at the swim lesson level.  As an introduction to competitive swimming, the Waves will learn racing dives and turns, as well as develop and refine skills like dolphin kicking and breaststroke kicking. Swimmers will be encouraged to progress to the Neptune Group once a legal foundation has been established for all 4 competitive strokes (Freestyle, Backstroke, Breaststroke, Butterfly).

Training Methods:

Practice sessions will be focused and energetic, working on only one or two skills in a given practice session. Being a smaller group, we believe that more individualized attention will allow the swimmers to gain the skills necessary to be a successful long-term competitive swimmer.


The majority of training at this stage is low intensity and technique-oriented. All four strokes are continually emphasized.

Neptune (Ages 6-8)

Coach: Doston Ganiyev

Attendance Expectations:

  • Practices offered 5x week
  • 45 minute practice duration
  • Minimum 2x week participation.

Competition Expectations:

  • Attend at least one meet per trimester, as per coach recommendation

Required Equipment:

  • Long swim fins (no Zoomers, Split Fins or Snorkel/Scuba fins)
  • Smile!

Group Requirements:

  • 50 yard freestyle unassisted
  • 50 yard backstroke unassisted
  • Demonstrate rhythmic breathing
  • Legal breaststroke kick
  • Legal butterfly kick
  • Front summersault in water

Group Philosophy:

This stage is the introductory level of competitive swimming. The focus is almost entirely on teaching fundamentals and developing basic motor learning skills, balance and coordination in the water. Building a strong base in fundamentals is primary; speed is a secondary consideration.

Swimmers in this stage are encouraged to participate in other sports to develop their athletic ability and coordination, while keeping a consistent schedule at swim team.

Coaches at this level are committed to teaching young people to love the water and to love the sport.

Training Methods:

The majority of training at this stage is low intensity and technique-oriented. All four strokes are continually emphasized in training, and swimmers are expected to compete in a variety of events. Training is geared towards the 100 free and 100 I.M.

We place a heavy emphasis on kicking at this stage.

Triton (Ages 9-10)

Coach:  Doston Ganiyev

Attendance Expectations:

  • Practices offered 5x per week
  • 60 minute practice duration
  • Minimum Attendance: 2x per week

Competition Expectations:

  • Minimum meet attendance: attend at least 1-2 of the scheduled meets per quarter
  • Coaches will work with swimmers and families to identify “target” swim meets over the course of the season

Required Equipment:

  • Long swim fins (no Zoomers, Split Fins or Snorkel/Scuba fins)
  • Paddles
  • Smile!  

Group Requirements:

Legal competition history in all 8-under events:

  • 25, 50 Fly
  • 25, 50 Back
  • 25, 50 Breast
  • 25, 50 Free
  • 100 Free
  • 100 IM

Ability to execute:

  • Flip turns
  • Streamline with dolphin kicks
  • Breaststroke pull-downs
  • Dives

Group Philosophy:

The focus is still on fundamentals and developing a strong foundation in all strokes, but we also begin to seek a balance of technique work and physiological development. Swimmers in the Triton Group maintain good technique doing low to medium intensity interval work. 

Swimmers in this stage are encouraged to participate in other sports to develop their athletic ability and coordination, while keeping a consistent schedule at swim team. 

Our age group coaches develop an atmosphere that blends hard work with having fun.

Training Methods:

Low-to-medium aerobic conditioning is emphasized, and athletes begin to swim more yards on a weekly basis. It is important that fundamental skills developed as an 8-under not be compromised as swimmers begin to swim more yards. Swimmers can expect to swim about 1500-2000 yards at practice.

At this level, the training program focuses on preparation for the 200 IM and 200 freestyle events. Kicking remains a priority for all four strokes.

Beginning with this stage, swimmers follow a season plan based on the competition schedule.

Poseidon (Ages 9-10)

Coach:  Robert Gill

Attendance Expectations:

  • Practices offered 5x per week
  • 75 minute practice duration
  • Minimum Attendance: 3x per week

Competition Expectations:

  • Attend at least 1 scheduled meet per month
  • Swimmers in the Poseidon Group work toward qualifying for Zone Championships, 10-un Championships, Junior Olympics, Far Westerns, and Pacific All-Star Meets.

Required Equipment:

  • Long swim fins (no Zoomers, Split Fins or Snorkel/Scuba fins)
  • Paddles
  • Snorkel
  • Smile!     

Group Requirements:

Legal competition history in all 8-under level events:

  • 25, 50 Fly
  • 25, 50 Back
  • 25, 50 Breast
  • 25, 50 Free
  • 100 Free
  • 100 IM

Ability to execute:

  • Flip turns
  • Streamline with dolphin kick
  • Breaststroke pull-downs
  • Increased hypoxic capacity (limiting breathing into/out of walls)
  • Dives

Poseidon Group members should be able to demonstrate:

  • 8 x 50 kick @ 1:20
  • 5 x 100 free @ 2:00
  • An understanding of intervals and using the pace clock
  • Expanded event choices to include 100s of each stroke, 200 IM, 500 Free

Group Philosophy:

More of a focus on balancing technique work and physiological development, as well as fundamentals and developing a strong foundation in all strokes. Swimmers in the Poseidon Group maintain good technique on low to medium intensity interval work.

Swimmers in this stage may participate in other sports, provided they are able to meet the attendance requirements of the group.

Successful Poseidon Group members begin to view swimming as a top extra-curricular activity.

Training Methods:

Medium aerobic conditioning is emphasized, and athletes swim more yards on a weekly basis. Fundamental skills developed as an 8-under should not be compromised as swimmers begin to swim farther in practice. Swimmers can expect to swim about 2000-2500 yards at practice.

At this level, the training program focuses on preparation for the 200 IM and 500 freestyle events. A high priority continues to be placed on kicking in all four strokes.

Beginning with this stage, a season plan based on the competition schedule is implemented. 

Junior 1 (Ages 11-12)

Coach:  Kayla Tom

Attendance Expectations:

  • Practices offered 5x per week
  • 75-90 minute practice duration
  • Minimum Attendance: 3x per week

Competition Expectations:

  • Attend at least 1 scheduled meet per month
  • Coaches will work with swimmers and families to identify “target” meets over the course of the season

Required Equipment:

  • Long swim fins (no Zoomers, Split Fins or Snorkel/Scuba fins)
  • Paddles
  • Swimmer’s snorkel
  • Smile!     

Group Requirements:

Legal competition history in:

  • 50 Fly
  • 50 Back
  • 50 Breast
  • 50, 100, 200 Free
  • 100 IM

Ability to execute:

  • Flip turns
  • Streamline with dolphin kicks
  • Breaststroke pull-downs
  • Increased hypoxic capacity (limiting breathing into/out of walls)
  • Dives

Group Philosophy:

Swimmers continue to develop good habits for all events in the interest of their long-term development in the sport.

Swimmers are encouraged to attend as many Junior 1 practices each week as they can. Swimmers at this stage are encouraged to make choices between outside activities that work well with swimming vs. those that do not.

Training Methods:

The quality and intensity of the training program increases. For the first time, the program structure calls for an increased dedication to physiological conditioning but fundamentals are still stressed.

Yardage completed each week is an important consideration. Although low-to-medium intensity aerobic conditioning is still the highest priority, high intensity anaerobic training is introduced. It is critical that technique is not compromised as swimmers swim faster in practice.

The training program focuses on preparation for the 200 IM and middle distance freestyle events. Swimmers will be introduced to dryland training to complement their swimming.  Swimmers can expect to swim about 2500-3000 yards per practice.

Junior 2 (Ages 11-12)

Coach:  Kayla Tom

Attendance Expectations:

  • Practices offered 6x per week
  • 90-105 minute practice duration
  • Minimum Attendance: 4x per week

Competition Expectations:

  • Attend 1-2 meets per month
  • Work toward qualifying for Zone Championships, Junior Olympics, Far Westerns and Pacific All-Star Meets.
  • At the coach’s discretion, swimmers may qualify for and compete in Pacific Swimming Senior meets.

Required Equipment:

  • Long swim fins (no Zoomers, Split Fins or Snorkel/Scuba fins)
  • Paddles
  • Swimmer’s snorkel
  • Smile!     

Group Requirements:

Legal competition history in:

  • 50, 100 Fly
  • 50, 100 Back
  • 50, 100 Breast
  • 50, 100, 200, 500 Free
  • 100, 200 IM

Ability to execute:

  • Flip turns
  • Streamline with dolphin kicks
  • Breaststroke pull-downs
  • Increased hypoxic capacity (limiting breathing into/out of walls)
  • Dives

Successful Junior 2 Group swimmers should be able to demonstrate:

  • 8 x 50 kick @ 1:00
  • 6 x 100 free @ 1:40
  • 4 x 100 IM @ 1:50
  • Continued mastery of intervals and the pace clock
  • A willingness to expand event choices to include the 200s of strokes, the 400 IM, the 1000 Free and 1650 Free

Group Philosophy:

Swimmers will continue to develop good habits for all events in the best interest of their long-term development in the sport.

Swimmers are encouraged to attend as many Junior 2 practices each week as they can.  Swimmers at this stage make choices that demonstrate a stronger commitment to swimming.

Training Methods:

The quality and intensity of the training program increases, with an increased dedication to physiological conditioning, but fundamentals are still stressed.

In this stage, yardage completed each week is an important consideration. Although low-to-medium intensity aerobic conditioning is still the highest priority, workouts include more high intensity anaerobic training. It is critical that technique is not compromised as swimmers swim faster in practice.

The training program focuses on preparation for the 400 IM and 500 Free. Swimmers continue to develop good habits for all events, in the best interest of their long-term development in the sport.

Swimmers and coaches focus on peak performance at championship meets and are encouraged to identify “target” meets that are consistent with group goals. Swimmers will engage in dryland training to enhance their swimming. Swimmers can expect to swim about 3000-4000 yards per practice.


Varsity Group (Ages 13 & Up)

Coach:   Doston Ganiyev

Attendance Expectations:

  • Practices offered 6x week
  • 90 minute practice duration
  • Swimmers in the Varsity Group can set their schedule to fit other activities, but BAC recommends 4x week participation.

Competition Expectations:

  • Competition in the High School Prep Group is an expectation. We would like to see maximum participation at BAC-hosted meets (late October, late February, early June). Swimmers should work with their coach to determine competition schedule.

Required Equipment:

  • Long swim fins (no Zoomers, Split Fins or Snorkel/Scuba fins)
  • Finis Agility paddles
  • Strokemaker paddles
  • Swimmers snorkel
  • ​Pull buoy
  • Smile!

Group Requirements:

  • Age 13-above
  • Focused on making a contribution to the swimmer's high school swim team and transitioning to the Senior Prep (age 13-14) or Senior Group (age 15-up).

Group Philosophy:

Swimmers in the Varsity Group are year-round swimmers who building the bridge to excel in the Senior Prep and/or Senior Group. There is a continued emphasis on stroke technique and endurance training, and swimming up to the standards of the Senior Prep and Senior Groups will be an underlying focus. 

Training Methods:

The coach will focus on technique refinement and encourage group members to be proficient at all 4 strokes, designing practices with that goal in mind. Drill work and kicking will be incorporated daily.  Swimmers can expect to approach about 3500 yards daily. 

 

 

Senior Prep (Ages 13-14)

Coach: Robert Gill

Attendance Expectations:

  • Practices offered 7x per week, including 1x weekday morning practice
  • 105-135 minute practice duration
  • Minimum Attendance: 5x per week

Competition Expectations:

  • Swimmers will attend meets based on the coach’s recommendation (1-2 meets per month)
  • Work toward qualifying for Junior Olympics, Senior Championship Meets, Far Westerns, High School League Championships, CCS Championships, Sectionals or Junior Nationals.
  • High school swimmers work toward key high school meets as part of their training with BAC

Required Equipment:

  • Long swim fins (no Zoomers, Split Fins or Snorkel/Scuba fins)
  • Finis Agility paddles
  • Strokemaker paddles
  • Swimmer’s snorkel
  • Pull Buoy
  • Smile!

Group Requirements:

  • 10 x 100 swim @ 1:30 or faster
  • 6 x 100 kick @ 1:50 or faster
  • 4 x 25 "shooters" consecutively on interval
  • Ability to compete in at least one swim meet per month
  • Willingness to compete in all qualified championship meets

Group Philosophy:

Swimmers in the Senior Development 2 Group possess the appropriate dedication, desire, experience, and talent to succeed at this advanced level. The training program is mentally and physically demanding with an emphasis on aerobic physiological training.

Success over the long term remains a high priority. Swimmers in the Senior Development 2 Group are training with the intent of moving on to our Senior Group. Our Senior coaches work with the swimmers to set goals that empower each swimmer to fulfill his or her potential, including success at the collegiate level and beyond.

Training Methods:

Physically and mentally demanding with an emphasis on aerobic physiological training, as well as training for specific strokes and distance.

While mileage completed is an important consideration, the emphasis is on attention to detail and improvement in stroke technique. Coaches continually stress efficiency and technical precision as key components to success.

Dryland training is a standard part of the training program, with a focus on developing and maintaining core fitness. Swimmers can expect to approach between 5000-6000 yards per practice.

Senior (Ages 15 and Up)

Coach:  Ben Chung

Attendance Expectations:

  • Practices offered 8x per week, including 2x weekday morning practice
  • 120-150 minute practice duration
  • Minimum Attendance: 7x per week

Competition Expectations:

  • Swimmers attend meets based on the coach’s recommendation (1-2 meets per month)
  • Work with the coach to identify goals for the season.
        Goals include, but are not limited to, qualifying for Junior Olympics, Senior Championship Meets, Far Westerns, High School League Championships, CCS Championships, Sectionals, Junior Nationals, Nationals and Olympic Trials.
  • High school swimmers work toward high school focus meets as part of their training with BAC

Required Equipment:

  • Long swim fins (no Zoomers, Split Fins or Snorkel/Scuba fins)
  • Finis Agility paddles
  • Strokemaker paddles
  • Swimmer’s snorkel
  • Pull Buoy
  • Smile!

Group Requirements:

  • Attend all Senior Meets on schedule
  • 10 x 100 Swim @1:20 or faster
  • 6 x 100 Kick @ 1:40 or faster
  • 25’s "shooters" on command

Group Philosophy:

This is the highest training group in the BAC Age Group program. School is the top priority, and Senior Group swimmers must identify swimming as their top extra-curricular activity. Other activities/appointments should be scheduled with BAC practice attendance as the top consideration.

Senior Group members are expected to compete at all meets. Swimmers are encouraged to consider swimming when making their college choices. The coach will help swimmers in the college recruiting process. 

Training Methods:

Training continues to emphasize aerobics. Swimmers continue to identify and refine their specialty events and have specific goals for both the long and the short term. Extensive dryland training is a crucial component to swimming success.  Swimmers can expect to swim in excess of 5000 yards per practice.

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For questions about the training group structure or group descriptions, please contact Ben Chung at: ben@burlingameaquatics.com
 
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