RPC TRAINING GROUPS 2025

SKILLS GROUP

GOAL: Learn to swim the four basic strokes in an officially legal manner, along with legal turns and efficient starts. This group also focuses training etiquette, team etiquette, and developing the proper neural movement patterns through dry land exercises in addition to pool time. This is the group where essential good habits are formed, paving the way for success both in and out of the pool.

CLUB DUES: $500 per season (Jan-April, May-Aug, Sept-Dec) or four monthly payments of $131.25

PREREQUISITE: Ability to swim the length of the pool freestyle (front crawl) with side breathing.

WORKOUT FREQUENCY: M-TH 1 hour or as prescribed by coach to fit each individual’s readiness

ADVANCEMENT: Competed in at least two USA Swimming meets with a minimum of one race with no DQs in each stroke (butterfly, backstroke, breaststroke, freestyle). Shows team responsibility including showing up ready to swim on time, able to take direction from a coach on deck, knowledge of pool terminology and workout/locker room etiquette.

AGE GROUP LEVEL B

GOAL: Learning to compete in championship meets at the regional (Junior Olympic) level and building skills and discipline to achieve this goal.

CLUB DUES: $520 or 4 monthly payments of $136.50

PREREQUISITE: Previous swim team experience or advancement by coach from Skills Group.

REQUIREMENTS: Attend 3 or more practices/wk. All 4 strokes legal, Competed in a minimum of 1 meet, Ability to complete set interval requirements for entry to this group.

WORKOUT. FREQUENCY: 1.5 hour M-F

ADVANCEMENT: Swimmers will advance to Age Group Level A when they have demonstrated:

• attending meets regularly with a goal of achieving championship qualifying times.
• Competing in a minimum of one Junior Olympic (Regional) meet and achieving State qualifying times
• Adequate workout habits for the next group up including coachability, workout habits, locker room etiquette, and ability to keep up with workout intervals and requirements for the present group.

AGE GROUP LEVEL A

GOAL: This is a competitive group that focuses on attending USA Swimming meets and competing at the State Championship level. Saturday morning workout attendance is a requirement for swimmers in this group.

CLUB DUES: $540 or four monthly payments of $141.75.

PREREQUISITE: Age Group A Advancement Requirements Met and/ or Coach’s Approval

Requirements for this group include having competed in Junior Olympic (Regional) level and achieving State qualifying times.

WORKOUT FREQUENCY: Attend 5 to 6 or more 1.5-hour practices/wk including M-F and Saturday morning.

ADVANCEMENT: Coach approval is required to move to the Pre-Elite level. Swimmers must demonstrate the ability to perform all requirements of the current level, and physical/mental readiness to move up to train with the pre-elite group, particularly in the areas of coachability, dependability, and conscientiousness in training.

PRE-ELITE

GOAL: This level brings higher awareness to understanding goal setting, taking responsibility to support one’s own training through diet, rest, and other life choices, and linking training performance to those goals.

CLUB DUES: $600 payable by season or broken into four monthly payments of $157.50

PREREQUISITE: Ability to complete workouts in Age Group A without use of flippers or extra rest time. Coach approval of swimmer’s readiness in areas of coachability, dependability, and conscientiousness in training to be able to handle the greater demands of this level.

WORKOUT FREQUENCY: 2 hours 6x per week

ADVANCEMENT: Once a swimmer is ready to compete at the Sectional level or above, coach will recommend advancement to this group. Swimmers must be willing to practice in 2x daily workouts which are extended by coach invitation only.

HIGH-PERFORMANCE ELITE

GOAL: Training to support competition in Sectionals, Futures, Junior Nationals, Nationals, and beyond. There is a focus on improving neurological patterning and responses, diet, recovery strategies, and life choices — and linking training performance to those goals.

CLUB DUES: $700 or four monthly payments of $183.75.

WORKOUT FREQUENCY:: 1.5 to 2 hours 9-11x per week

ADVANCEMENT: Swimmers at this level are usually good candidates for continuing their swim career at the collegiate level.