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Competitive Swimming

2018-2019 Program Levels

Thank you for considering Occoquan Swimming for your child’s swimming career.  We are pleased to offer a variety of options for competitive swimmers of all ages and commitment levels.  Each group is formulated to provide as specific of training as possible for each swimmer’s needs.  Before deciding to join a specific group, please be sure you are clear which level is best for your swimmer based on a coach’s feedback.  If you sign up for the incorrect program your swimmer will be moved to the proper level for their age and background during the first few weeks of the season.

 

Medley Program  

The Medley Swimming Programs of OCCS are based on a proven systematic approach to building the foundational skills and fitness for swimmers to grow from.  Swimmers in the Medley Groups will be taught the advanced swimming skills and progress through the season with additional reinforcement of skills through drills, training and other instruction.

Pre-Senior

Some swimmers 12-14 that are ready for the additional training will be invited to this bridge program that prepares the swimmers for the senior programs through extensive training, additional practice expectations and commitment to swimming.

Senior Program

The Senior Swimming Programs of OCCS provide the mature swimmer with a full training program to build fitness and skills for success at various meets throughout the season.  The foundations program offers a lighter version of the senior level for swimmers that have not swum as much in their past or just want more of a focus on preparing for a later career in the Senior Program.

 

OCCS operates in six facilities among three general areas.  Each area has programs that overlap and coordinate with each other to provide a full program of entry level programing through high performance groups.

 

Prince William East (PWE) (Lakeridge/ Woodbridge area)

Chinn Recreation Center

Sharron Baucom Dale City Recreation Center (AKA Dale City)

Colgan High School (AKA Prince William County Schools Aquatic Center)

 

Manassas Central (MC) (Manassas area close to downtown)

Freedom Aquatic & Fitness Center

Central Park Aquatic Center (AKA Occoquan Swim Academy)

 

Warrenton (WARF)

Warrenton Aquatic & Recreation Center (WARF)

 

Note the age criteria is based on your swimmer’s age on January 1, 2019

Advancing children before they are ready for a certain level is not healthy for their long-term development.  Coaches will provide a logical progression for the swimmers at whatever level they are at for season success while maintaining a long-term approach to creating a full swimming career.

 

Medley Preparation (IMR Prep)

Our entry level program is perfect for swimmers that possess some skills, but not fully able to do all of the competitive swimming strokes proficiently.  Swimmers who are 8 years old and under (as of January 1, 2019) must be very comfortable being in deep water alone.  They must be at least 6 years old and show maturity to listen and follow directions in a large group without a coach in the water with them.

Group Criteria: must demonstrate comfort and composure in the pool alone and be able to swim 2 lengths of the pool unassisted one lap with face in the water freestyle, and one lap of backstroke.

Practice Duration: 45 minutes to 1 hour

Program Options:

At Central Park there are two levels of IMRPrep (level 1 is for swimmers 8 & under; level 2 is for swimmers 9-11)

IMR Prep 2days – two days per week

IMR Prep flex – up to four days per week

 

Medley Ready (IMR)

Swimmers 7 years – 10 years old (as of January 1, 2019) that have the ability to successfully demonstrate a legal 25 yards (1 lengths) of each stroke are eligible for the OCCS Junior Program. This level provides a mix of enhancements in skills as well as fitness challenges to set an excellent foundation of swimming for future success.

Group Criteria: Swimmers 7-10 years old must demonstrate the understanding and ability to swim all four competitive strokes for at least one length of the pool. Swimmers must also be able to complete a 200 free without stopping and be willing to swim longer challenges in practice. Practice Duration 1 hour

Program Options: (not all options are available at every site)

IMR1 3days – three days per week

IMR1 flex – up to 6 practices

 

Medley Plus (IMRplus)

Swimmers 9 years – 13 years old (as of January 1, 2019) that can successfully demonstrate legal and efficient 50 yards of each stroke are eligible for the OCCS IMR plus Program. This level provides a mix of enhancements in skills as well as fitness challenges to set a foundation of swimming for future success.

Group Criteria: Swimmers 11-13 years old must demonstrate the understanding and ability to swim all four competitive strokes for at least two lengths of the pool. Swimmers must also be able to complete a 500 free without stopping and be willing to swim longer challenges in practice. Practice Duration 1 hour to 1 hour and 15 minutes

Program Options: (not all options are available at every site)

IMR2 flex – up to 6 practices

 

Medley Extreme (IMX)

Swimmers that have shown they are ready to take their swimming to a new level of expectations encompass the Medley Extreme program. Skills continue to be perfected with advanced techniques while fitness gains and training time enhances strength and endurance in swimming faster and longer.  Advancing swimmers to this group before they are ready will not result in better results; coaches will determine if the swimmer is ready for the rigors of the advance practices.

Group Criteria Swimmers: Swimmers will need to show the ability to complete a 400IM legally and efficiently under time requirement and 1000 free for this level and gain coach approval prior to sign up. Swimmers should expect to attend 5 practices a week and the majority of the team’s swim meets.

Practice Duration: 1 hour & 30 minutes (sometimes longer)

Program Options:

IMX – Up to 6 days per week

 

Pre-Senior (PreSr)

Swimmers 12-14 years old that are ready to take their training to a level of intense expectations for practice attendance and meet participation will find the Pre-Senior level a perfect way to build the needed endurance for elite level performances and successful transition to the Senior programs in the future.  A background resume of training, competitive experience and competitive success is required as well as coach approval for this level of OCCS.  Swimmers that are not ready for this level of swimming with a foundation of very strong skills and endurance will fail and not have an enjoyable swimming experience.

Group Criteria Swimmers 12 years old to 14 (as of January 1, 2019) that can complete the coach designated test sets as well as show a proven record of challenging themselves with work ethic, distance events and attendance

PN age group swimmers also are expected to attend all practices and competitions that are recommended by the coach.  A minimum of 80% attendance at all OCCS events is expected.

Practice Duration 1 hours and 30 minutes (sometimes longer) plus dryland fitness training

Program options (not all options available at every site)

Swimmers are provided with a recommended number of practices per week and may require two practices in one day. Up to eight workouts per week are offered. The Pre-Senior program is only offered as an 11-month program.

 

Senior Foundations (SrF)

High School aged swimmers that are newer to the sport of swimming but want a full year-round swimming experience.  Practices are in conjunction with the Senior group however offer a little lighter training and more skill work is done during practice times.

Group Criteria Swimmers 14 & over (as of January 1, 2019) that are looking for an intensive skill focused group that will provide a foundation for high school swimming success as well as a bridge to advancing to the Senior level if desired.

Practice Duration 1 hour and 30 minutes

Program Options (not all options available at every site)

SRF – Up to four practices per week

 

Senior (SR)

High school aged swimmers looking to maximize athletic development during the season and focus on high school swimming success as well as USA Swimming achievements. This program helps to utilize a strong background in swimming to provide swimming success throughout the year.  Integrated with an extensive land training program, this level provides a full-fledged practice group that has aspirations for the highest levels in USA Swimming without the expectation of two practices per day (like the National level); however additional morning practices may be available.

Group Criteria Swimmers 14 and up (as of January 1, 2019) that can complete the coach designated test sets as well as show a proven record of challenging themselves with work ethic, distance events and attendance.

Practice Duration 1 hours and 30 minutes (sometimes longer) plus dryland

Program options Swimmers are provided with a recommended number of practices per week and may require two practices in one day. Up to eight workouts per week may be offered.

 

Senior Select – National (SRN)

The Senior Select-National level is a group of swimmers selected by the head coach based on strict criteria.  Swimmers in this group fully dedicate themselves to the sport of swimming however with a capability to also serve others.  Through a commitment to the training, performance and lifestyle, selected swimmers with OCCS are leaders in the pool and community through their example of living in the pursuit of excellence. A background resume of training, competitive experience and competitive success is required as well as coach approval for this level of OCCS.

Group Criteria Swimmers 15 & up (as of January 1, 2019) that can complete the test sets as well as show a proven record of challenging themselves with work ethic, distance events and attendance.

Performance Expectation Swimmers in the group have PVS Senior Champ qualifying times in one or more events to be eligible for this group.  Families of swimmers in the select program also need to plan that family vacations need be scheduled around practices and competitions throughout the swimming season.

Practice Duration 2 hours (sometimes longer) plus dryland

Program options Swimmers will practice together at this level 11+ months of the year.

All team travel, entry fees, Speedo uniforms and team suits are included for swimmers in the NTG program.  Team Travel is offered to the following meets (if qualified) – only one meet per championship season may be funded.

  • Eastern States Open Water Championships (includes fall “training camp”)
  • HOKI Holiday Invite (or equivalent as scheduled by the head coach)
  • USA Swimming Junior National Competitions (or equivalent as scheduled by the head coach)
  • USA Swimming Sectional Competitions (or equivalent as scheduled by the head coach)
  • Age Group Elite Showcase (or equivalent as scheduled by the head coach)
  • USA Swimming US Open / Senior Championships (or equivalent as scheduled by the head coach)

 

 

 

Occoquan Swimming Contracts

  1. Programs are either 9 months or 11 months
  2. Each family will be provided an option to fundraise a portion of their tuition for the season (up to $500/ Family)
  3. Volunteering is not required however it is an expected part of being on the team. Families will find many options for helping the team mainly during the swimming competitions and fundraising events.
  4. Occoquan Swimming wants to team up with your business. Families may receive 20% toward their yearly tuition by advertising with Occoquan Swimming.
  5. Entry fees for the following swim meets are in included at no extra charge ($300 value)

*September 29-Freestyle Frenzy (CPAC)

*October 12-14-PVS OPEN (Freedom)

*October 27&28-Medley Dual Meet (WARF)

October 27&28-National Age Group Invite (Bethesda)

*November 9-11-PVS OPEN (Colgan)

*November 17&18-Pre-Holiday Mini Meet (Freedom)

December 1&2-Stafford Holiday Invite

December 13-16-HOKI Holiday Travel Champs

*January 19-20-PVS OPEN (Colgan)

January 25-27-IMX Games (UMD)

February 8-10-President’s Day Classic (Freedom)

*Meets are included in tuition

Other Meets from December – July will be billed to your account (about $40-$60/swim meet)

  1. NTG members have their entire program needs covered (all entry fees, team travel and Speedo attire including: jacket, parka, team suit and more)
  2. Practice time and options are available in am and pm at some locations with flexibility to use both practices if a coach recommends the additional training time.
  3. Just the registration fee is due at the time of registering; tuition based on your choice of 1 payment (1pay), 3 payments (3pay) or monthly installments (9pay) will start to be billed September 1.
  4. Officials can earn up to $300 toward their next year’s tuition with qualifying worked sessions.
  5. Families receive a 5% discount on 2nd swimmer (and all others 2+ in a family)