1
FSSC Swim Program Outline
All new swimmers to the Club must be evaluated. This evaluation process allows the
coaches to select the correct program for each athlete based on their abilities. The
final decision for the group placement of a swimmer is the responsibility of the coaches.
1.1
Pre- Competitive Programs
1.1.1
Rookie Rays
This is a 30 - 45 minute, 2 times per week introductory pre-competitive program,
focused basic swimming skills and breath control.
Requirements:
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Comfortable putting face in the water & submerging with breath control
Able to float comfortably in deep water, on back and front (with face in),
unassisted
Basic flutter kick on front and back, unassisted
Demonstrates the ability to swim 5 - 10 meters unassisted
Fundraising is not required
Program:
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1.1.2
Teaching fundamentals and developing basic motor learning skills,
balance, and coordination in the water
Emphasis on having fun, loving the water and the sport
Focus on basic freestyle and backstroke technique
Season runs September to April
Participation in club functions
Movement to the next group is at the coach’s discretion
Pearl Rays
This is a 45 minute, 2 times per week program for the swimmer who is able to swim a
minimum of 10 - 15 meters of the pool non-stop and unassisted.
Requirements:
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Comfortable floating on back and front (with face in)
Able to glide on front and back, with kick
Able to swim 10m – 15m on front unassisted
Comfortable jumping in to deep water unassisted
Fundraising is required
Program:
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1.2
Continuation of teaching fundamentals, developing basic motor learning
skills, balance, and coordination in the water
Emphasis on having fun, loving the water and the sport
Focus is on freestyle, backstroke, with an introduction to dolphin kick and
breaststroke where appropriate
Emphasis on proper body position, streamlining, and weight transfer skills
Season runs September through April
Participation in club functions
Movement to the next group is the coach’s discretion
Competitive Programs
The club offers 8 different levels of competitive programs. From the swimmer who is
new to competition and swimming 25 meters unassisted, to the swimmer working
towards National time standards. Volunteering, fundraising and officiating at meets will
be expected from each competitive family. (see Volunteering/Officiating Policy). As
the swimmer progresses through the competitive program, the level of expectation in
each of these areas will increase.
1.2.1
Blue Rays
This is a 45 – 60 minute, 3 practices per week program for the swimmer who is able to
swim a minimum of 25 meters of the pool non-stop.
Requirements:
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Able to swim 25m – 50m recognizable Freestyle
Able to swim 25m – 50m recognizable Backstroke
Comfortable jumping in to deep water
Interest in participation on Junior Circuit swim meets
Program:
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Continuation of teaching fundamentals, developing basic motor learning
skills, balance, and coordination in the water
Emphasis on having fun, loving the water and the sport
Continuation of learning the four competitive strokes; Freestyle,
Backstroke, Breaststroke and Butterfly
Learn competitive starts and turns
Session runs September to the conclusion of the Junior Circuit season
(end-April / beginning of May, based on competition schedule)
Participation in club functions
Fundraising is required
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1.2.2
Movement to the next group is the coach’s discretion
Tiger Rays
This is a 45 - 60, 3 times per week program for the swimmer who MUST be able to
continuously swim 50 – 100 m of Freestyle and Backstroke, as well as 25 – 50 m of
basic Breaststroke, and is interesting in participating in competitions. This group will
mainly participate in local Junior Circuit meets. (Local being Okotoks, Foothills and
Calgary areas only). Swimmers may be invited to attend limited Invitational meets at
the Coaches discretion, based on experience, technical ability, and time standards
Requirements:
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Able to swim 50m – 100m each Freestyle and Backstroke
Able to swim 25m - 50m basic breaststroke
Able to demonstrate 25m dolphin kick
Must be keen to participate in swim meets, including Junior circuit and
select Invitational meets
Program:
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1.2.3
Develop body strength and endurance
Emphasis on stroke technique, having fun, loving the water and the sport
Learn Freestyle, Backstroke, Butterfly and Breaststroke
Learn flip turns & finishes, racing dives and backstroke starts
Development of streamlining and underwater skills
Introduction to pace clock use and interval training
Participation in club functions
Fundraising is required
Prerequisite to move into the next training group and competition level
includes swimmer’s attitude, skill, meeting or surpassing designated
group pace times, meet participation history, and is at the coach’s
discretion
Diamond Rays
This is a 60 minute, 4 practice per week program which includes a dry-land training /
team talk component once per week. This group will participate in all swim meets;
local Southern Junior Circuit meets and invitational meets (2 or 3 day meets)
throughout Alberta. Swimmers must be able to swim 200 meters continuously and
must be able to compete in all 4 competitive strokes.
Requirements:
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Able to swim 200m each Freestyle & Backstroke, 100m Breaststroke & IM
Uses proper race starts & turns for each stroke
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Keen to participate in primarily Invitational meets INCLUDING travel
meets outside of the greater Calgary area
Minimum practice attendance of 80% required
Program:
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Continued emphasis on stroke technique for all four competitive strokes
Emphasis on streamlining and underwater skills
Emphasis on developing advanced race and competition skills
Development of aerobic swimming base, with an introduction to anaerobic
training
Develop body strength
Will begin competing in 400 Free & 200 IM events, working toward MQT
standards
Will be expected to competently use the pace clock and stay on pace
times where required
Participate in FSSC out of town weekend trips
Opportunity to participate in training camps (Christmas / Spring)
Preparation before and during a swim meet
Responsibility and self-discipline during practice and swim meets
Performance Requirements:
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1.2.4
Swimmers MUST listen attentively and follow instructions of coach
Swimmers to be committed to practice and give their best effort every
practice
Swimmers must be doing all 4 strokes and IM, as well as starts and turns
in practice and meets
Any swimmer moving up from Tiger Rays, must already be achieving the
attendance requirements and listening attentively to coach instructions as
well as showing commitment and dedication to improving
Performance requirements may change before each new season
Coaching staff will have full discretion over group placements
Leopard Rays
This group swims 5 days per week, 60-90 minute sessions with two 30 minute dry-land
practices per week along with team talk session once per week. The program runs
from mid September until the end of June. These swimmers will be swimming approx
3000-3500 meters per practice and developing aerobic excellence, technical skill and
underwater advantage. Swimmers will be working towards and achieving MQT (Meet
Qualifier Time) to participate at Provincial Trials for Short and Long course.
Attendance Requirements:
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Must have an attendance percentage of 80% in order to stay in their
appropriate group
Swimmers must talk to coach by person or e-mail if they are to be
excused from practice
Swimmers missing due to illness will be excused from the participation
requirement
Attendance will be evaluated quarterly and monitored daily
Leopard Ray swimmers are competitive swimmers only and as such are
required to attend swim meets when invited
Performance Requirements:
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Swimmers MUST listen attentively and follow instructions of coach
Swimmers to be committed to practice and give their best effort every
practice
Swimmers must be doing all 4 strokes and IM, as well as starts and turns
in practice and meets
Swimmers will be working hard to achieve their MQT time in 400m, 800m,
1500m Freestyle or 200m or 400m Individual Medley which allows entry
into the Alberta Provincial Trials Championships
Any swimmer moving up from Diamond Rays, must already be achieving
the attendance requirements and listening attentively to coach
instructions as well as showing commitment and dedication to improving.
Performance requirements may change before each new season
Coaching staff will have full discretion over group placements
Program:
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1.2.5
Emphasis on aerobic conditioning
Focus on stroke technique, starts, turns, and finishes
Emphasis on individual and group goal setting
Learning to make good nutritional choices
Responsibility and self-discipline during practice and swim meets
Swimming skill and knowledge
Swimmers are expected to attend all swim meets when invited which
range from 1-3 day swim meets in short and long-course pools and out of
town team bus trip
Opportunity to participate in Spring Training Camp
Eagle Rays
This group will swim 60-120 minutes, 5 times per week, with 30 minute dry-land
practices twice per week along with team talk session once per week. The group is for
swimmers who have their MQT (Meet Qualifier Time) or B Time and are working
towards their A time to participate in Provincial Championships in both Short and Long
Course. These swimmers will be swimming approx 3500-4000 meters per practice and
working towards aerobic excellence, technical skill and underwater advantage.
Attendance Requirements:
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Must have an attendance percentage of 80% in order to stay in their
appropriate group
Swimmers must talk to coach by person or e-mail if they are to be
excused from practice
A swimmers participation in another sport is not considered an excusable
absence
Swimmers missing due to illness will be excused from the participation
requirement
Attendance will be evaluated quarterly and monitored daily
A swimmer will only get one warning quarterly throughout the season and
if the attendance requirement is not met a second time the swimmer will
be moved down a group
If a swimmer does not meet the attendance standards they have the
option to make up practices with the permission of the Coach
Performance Requirements:
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Age group Meet Qualifying Standard in 400m, 800m or 1500m Free, 200
or 400 IM or Age Group B time in any stroke
Swimmers MUST listen attentively and follow instructions of coach.
Swimmers to be committed to practice and give their best effort every
practice
Performance requirements may change before each new season
Coaching staff will have full discretion over group placements
Program:
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1.2.6
Emphasis on aerobic conditioning
Focus on stroke technique, starts, turns, and finishes
Emphasis on individual and group goal setting
Learning to make good nutritional choices
Responsibility and self-discipline during practice and swim meets
Swimming skill and knowledge
Swimmers are expected to attend all swim meets when invited which
range from 1-3 day swim meets in short and long-course pools and out of
town team bus trip
Opportunity to participate in Spring Training Camp
Dragon Rays
This is a group for swimmers competing at the Age Group Championship or Alberta
Senior Championship level. The workload will consist of six 60-90 minute, in water
workouts, plus two 30-45 minute dry-land sessions per week. These swimmers will be
going approximately 3500-4500 meters per practice, and will work towards aerobic
excellence, technical skill, and underwater advantage. Their coach will be scheduling
the swimmers to take part in two to three day invitational meets, provincial level
competitions and one or two out of province meets. This group will also be invited to
Christmas break training camp and a possible spring travel training camp.
Attendance Requirements:
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Must have an attendance percentage of 80% in order to stay in their
appropriate group
Swimmers must talk to coach in person or by e-mail if they are to be
excused from practice
A swimmer’s participation in another sport or non-curricular activity is
not considered an excusable absence
Swimmers missing due to illness will be excused from the
participation requirement
Attendance will be evaluated quarterly and monitored daily
A swimmer will only get one warning quarterly throughout the season and
if the attendance requirement is not met a second time the swimmer will
be moved down a group
Group movement between seasons will be based on the percentage of
practices attended as well as performance level
If a swimmer does not meet the attendance standards they have the
option to make up practices with the permission of the Coach
Coaching staff will have full discretion over group placements
Performance Requirements:
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11 year old Freestyle or Individual Medley ‘A-Time’
If in doubt, please contact your coach for confirmation of applicable
time standards
Program:
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Emphasis on conditioning and self-discipline
Focus on stroke technique, starts, turns, and finishes
Emphasis on individual and group goal setting
Learning to make good nutritional choices
Swimming responsibilities
Swimming skill and knowledge
Participate in swim meets in short and long-course pools and out of town
travel trip.
1.2.7
Devil Rays
This is a 90-120 minute, 8 times per week program for the swimmer who has achieved
Provincial ‘A’ time and has an Age Group National, Western National or Senior
National Time or is now working towards one. A high level of commitment from
swimmers and parents will be expected at this level. These swimmers will be swimming
approx 3,500-6,000 meters per practice.
Attendance Requirements:
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Must have an attendance percentage of 80% in order to stay in their
appropriate group
Strength training counts towards attendance and will only be excused for
the reasons outlined below.
Swimmers must talk to their coach in person or by phone if they are to be
excused from practice
A swimmer’s participation in another sport is not considered an
excusable absence
Swimmers missing due to illness will be excused from the
participation requirement
Attendance will be evaluated quarterly and monitored daily
A swimmer will only get one warning quarterly throughout the season and
if the attendance requirement is not met a second time the swimmer will
be moved down a group for two weeks
If a swimmer does not meet the attendance standards they have the
option to make up practices with the permission of the Coach
Performance Requirements:
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14 and Under swimmers MUST have a current ‘A-Time’ or have achieved
same in the previous swim calendar year
15 and Over swimmers MUST have a current 15-year-old ‘A
Qualifying Standard’ or have achieved same in the previous swim
calendar year
Performance requirements may change before each new season
If in doubt, please contact your coach for confirmation of applicable
time standards
Coaching staff will have full discretion over group placements
Program:
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Emphasis on conditioning through dry land, yoga, and strength training
Focus on stroke technique, starts, turns, and finishes
Emphasis on individual and group goal setting
Learning to make good nutritional choices
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1.2.8
Destination training camp that usually occurs once every two years
Participate in Alberta and out of Province invitational swim meets in short
and long-course pools
Selection to this group is at coach discretion only
Performance
This is a 90-120 minute, 10 times per week program for the swimmer who has
achieved Provincial ‘A’ time and has an Age Group National, Western National or
Senior National Time or is now working towards one. A high level of commitment from
swimmers and parents will be expected at this level. These swimmers will be
swimming approx 3,500-6,000 meters per practice, more at times.
Requirements:
(See Devil Rays above)
Program:
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Emphasis on conditioning through dry land, yoga, and strength training
Focus on stroke technique, starts, turns, and finishes
Emphasis on individual and group goal setting
Learning to make good nutritional choices
Destination training camp that usually occurs once every two years
Participate in Alberta and out of Province invitational swim meets in short
and long-course pools
Selection to this group is at coach discretion only.