Requirements to Join

Requirements to Join the Oakland Undercurrent Swim Team Year Round Program

Must be able to complete 25 yards of freestyle or backstroke.


Group Descriptions

 

Gold, Silver, Bronze (G/S/B) Monday-Friday 3:45-4:30pm

Daily Training: 45 minutes, 3-4 times per week (5 workouts offered)

Daily Yardage: 500 yards

Goals: Introduction to all 4 strokes, drills, streamlining, kicking development, pace clock, workout etiquette have fun and maintain interest.

Dryland: Stretching, games, coordination drills, balance drills, muscle memory exercises

Admittance Requirements and Commitment Requirements:

Must be able to complete 25 yards of freestyle and some skill development in backstroke.

Attendance at the intrasquad meets.


Developmental Monday-Friday 4-5pm

Daily Training: 60 minutes, 3-4 times per week (5 workouts offered)

Daily Yardage: 1000 – 2000 yards

Goals: Introduction to all 4 strokes, drills, streamlining, kicking development, pace clock, develop aerobic pace, workout etiquette  have fun and maintain interest

Dryland: Stretching, games

Admittance Requirements and Commitment Requirements:

Must be able to complete 100 yards of IM. Some skill development in breaststroke, and butterfly is required.

Attendance at the intrasquad meets and some USA swimming meets. 


Jr.Age Monday-Friday 4:30-6pm

Daily Training: 90 minutes, 3 to 5 times per week (5 offered)

Daily Yardage: 3000 to 4000 yards

Goals: Focus on preparation for competition including high school league, junior Olympics, Far Westerns, and other qualifying meets, refine racing technique and efficiency, more advanced aerobic and anaerobic development, race tactics, heart rate monitoring, and time management.

Dryland: Varied functional exercises including games, stretch cords, running and introduction to strength training

Admittance Requirements and Commitment Requirements:

Attendance at swim meets is expected

Desire to work hard and commit to the demands of training and competition

Subject to coach’s approval


Age group Monday-Friday 4-6pm

Daily Training: 120 minutes, 4 to 5 training sessions per week (6 offered)

Daily Yardage: 4000 to 5000 yards

Goals: Maximize aerobic base and develop anaerobic capabilities, fine tune technique and efficiency, extensive goal setting, mental training, time management, academic excellence.

Dryland: Varied functional exercises including games, stretch cords, gymnastics, running and introduction to strength training.

Admittance Requirements and Commitment Requirements:

Attendance at swim meets is expected

Desire to work hard and commit to the demands of training and competition.

Subject to coach’s approval.

Performance Requirements:

Must be able to swim 10 x 200 free on 2:45

10 x 200 I.M. on 3:00

1 x 400 kick under 7:30

Daily Training: 120 minutes, 6 training sessions per week

Daily Yardage: 4000 to 7000 yards


Pre-Senior Monday-Friday 4-6pm (Some Mornings and Saturdays)

Goals: Maximize aerobic base and develop anaerobic capabilities, fine tune technique and efficiency, extensive goal setting, mental training, time management, introduction to college swimming, academic excellence.

Dryland: Varied functional exercises including games, stretch cords, yoga/gymnastics, running, and strength training.

Admittance Requirements and Commitment Requirements:

Desire to work hard and commit to the demands of senior training and competition.

Subject to coach’s approval.

Performance Requirements:

Must be able to swim 10 x 200 free on 2:40

10 x 200 I.M. on 2:50

1 x 800 kick under 14:40

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