SPA Group Times and Progressions
Bronze
1 hour, offered 4x per week
Silver
1.25 hours, offered 4–5x per week
15 min dryland, offered 3x per week
Gold
1.5 hours, offered 4–5x per week
30 min dryland
Senior 1
1.5–1.75 hours, offered 5–6x per week
30 min dryland, offered 4x per week
Senior 2
2.0 hours, offered 5–6x per week
1.25-hour morning practices, offered 3x per week
30 min dryland, offered 4x per week
This progression adds pool time, as well as the number of practices offered, ensuring that when an athlete reaches the ceiling of one group, the next level provides an appropriate increase in training load and commitment.
Group Objectives
Bronze Group Objective
To build a strong technical foundation and prepare athletes for basic levels of training.
- 80% technique / 20% workload
- Development of four solid strokes that can withstand beginning levels of training without breaking down
- Primary focus on foundational skills
This stage is also centered on enjoyment—we want athletes to develop a love for the sport and understand that working hard can be fun.
Silver Group Objectives
To continue building on a strong technical foundation while introducing increased training demands.
- 60% technique / 40% training
Athletes should not train to the point where technique breaks down. Yardage is important, but not at the expense of proper stroke mechanics. This group emphasizes balance between training and technique.
Gold Group Objectives
To introduce athletes to structured training and higher-intensity work.
- 50% technique / 50% training
Athletes should be able to train at threshold levels while maintaining technique and should be well-rounded across all strokes and events. This phase is most successful when built upon a strong foundation developed in earlier groups.
Senior 1 & Senior 2 Objectives
Athletes begin to transition toward more advanced training. They may start to specialize while maintaining the ability to train all strokes as required.
At this level, athletes demonstrate an understanding of the importance of technique and possess the foundation necessary to support increased workload and commitment.
Group Highlights
Bronze Highlights
- Strong emphasis on kicking as the foundation of fast swimming
- Development of four legal, maintainable strokes
- Introduction to legal turns and consistent starts
Athletes may advance when they outgrow the group and demonstrate readiness beyond their peers.
Silver Highlights
- Increased kicking volume and ability to sustain longer distances and faster intervals
- Continued stroke development with the ability to maintain technique during structured sets (e.g., 8x50 stroke, 100 IM on interval)
This group emphasizes maintaining technique while increasing training demands. Athletes should still be able to transition safely from Bronze if advancing mid-season.
Moving out of this group typically occurs at the end of seasons and only when athletes demonstrate consistency in technique, attendance, attitude, and training habits.
Gold Highlights
- Established kicking base and stroke foundation
- Introduction to structured training cycles for entire seasons and longer sets (e.g., 200’s IM/freestyle, 100s of stroke on interval)
Important Points
Training may be adjusted to meet individual athlete needs. Athletes in this group are our age group leaders! They are expected to demonstrate leadership in attitude, respect, and work ethic. We want bronze swimmers to look up to these athletes and aspire to get there and be just like them, give them an example worth following!
Moving from the gold to senior groups occurs when age, training ability, commitment/attendance and maturity align with increased expectations and commitment that the senior group requires.
Note – We know “moving up” seems exciting and like the goal as quickly as possible for every swimmer, however please remember your athletes coaches have long term development and retention in mind as they make these decisions. They want them to succeed!
If you are wondering when your child will move up? We promise, your athletes coach has already thought through the pros/cons of both scenarios. Moving to the next group in a best case scenario means they have “used up” what the current group has to offer and they need something new! A swimmer who uses up each group entirely has the largest possible span of improvement through out the program!
Please be understanding and trust that the coaches not only know, but want what is best for each athlete! We believe you have to thrive in your current group at the top before simply surviving for a period at the bottom of the next!
