Overview

Arden Hills Swimming offers a progressive age group program designed to develop each swimmer physically and psychologically. At the beginning levels, improving technique is the main priority and as the swimmer matures, more emphasis is placed on training concepts. Swimmers who meet the AH training requirements will advance to the next training group. Prerequisites for group advancement include: a positive attitude, a desire to advance, and a willingness to upgrade commitment levels as required in respect to workload and attendance.

Team Breakdown

Advanced Group

Practice Times
M-F 4-6pm, Sat 7-9pm

Coach
Chris Oshiro

Training
105 minutes daily·
7 practices offered weekly
Morning practices strongly encouraged

Basic Goals
Advance aerobic training and advance to anaerobic training
Emphasis on 200 Free, 200 IM and 100s of Fly, Back & Breast; plus 200 of either Fly, Back or Breast
Refine race tactics
Importance of dry land training
Introduce stroke rate & tempo
Train all four strokes
Train strong kick
Test Sets
10x 200 Free
16x 100 Free – fastest possible interval
6x 200 IM
500 kick for time

Cost
Arden Hills Member: $180/month
Guest: $270/month

Equipment
Mesh bag
Kick board
Fins,
Pull Buoy
Paddles (StrokeMaker, Speedo IM M/L or Finis Paddles “Agility”)
Snorkel
Jump Rope (thru “buyjumpropes.net); no ankle strap

Considerations for Admittance
Age 11 & Over
10x 100 Free @1:35

Training Group

Practice Times
M-F 5:00-6:30pm

Coach
Adric Jope

Training
90 minutes daily
Dryland twice weekly
2750-3750 yards per practice
6 practices offered weekly

Basic Goals
Emphasis on aerobic build up
Train to race 100s of each stroke, 200-500 Free, 100-200 IM
Refine race tactics
Consistent dry land training
Continue Kick Strengthening
Master drills
Group Goals
Learn Goal Setting
Learn about Nutrition
Introduce Energy Systems in
Training
Introduce Travel Rules
Learn about growth & maturation

Cost
Arden Hills Member: $140/month
Guest: $210/month

Equipment
Mesh bag
Kick board
Fins
Pull Buoy

Considerations for Admittance
Age 9-12
Consistent Attendance (3-4 practices per week minimum)
Has competed in swim meets
50 free under :37 seconds
100 IM under 1:40

Developmental Group

Practice Times
M-F 4:00-5:00pm

Coach
Adric Jope

Training
60 minutes daily
Dry land once weekly
Upwards of 2000 yards per practice
5 practices offered weekly

Basic Goals
Continue to reinforce positive fundamentals
Train to race 25s/50s of each stroke, 100 IM and 100/200 free
Build/refine race tactics
Consistent dry land training
Continue Kick Strengthening
Master drills
Group Goals
Have fun!
Cohesive & positive learning environment
Learn Goal Setting
Learn about Nutrition

Cost
Arden Hills Member: $120/month
Guest: $180/month

Equipment
Mesh bag
Kick board
Fins
Pull Buoy

Considerations for Admittance
Age 10 & under
Consistent Attendance (2-3 practices per week minimum)
Legal in all four strokes
25 free under :25 seconds
Has competed in swim meets

Introductory Group

Practice Times
M-F 4-4:45pm

Coach
Erick Ogle

Training
45 minutes daily
Skills, not sets oriented
5 practices offered weekly

Basic Goals
Introduce positive fundamentals
Train to race 25s of each stroke
Build race tactics
Consistent dry land training
Introduce Kick Strengthening
Introduction to drills

Group Goals
Have fun!
Learn basic fundamentals: kicking, body position, breathing, strokes
Cohesive & positive learning environment
Learn Goal Setting
Learn about Nutrition

Sessions
August 28-September 29
October 2-October 27
October 30-December 1

Cost (per session)
OPTION 1:
Monday-Friday:
Arden Hills Member: $100/session
Guest: $150/session
OPTION 2:
Monday, Wednesday, Friday:
Arden Hills Member: $70/session
Guest: $105/session
OPTION 3:
Tuesday, Thursday, Friday:
Arden Hills Member: $70/session
Guest: $105/session

Equipment
Mesh bag
Kick board
Fins
Considerations for Admittance
Novice swimmer