The Lake Champlain Waves Swim Team offers training groups for swimmers of a range of ages and ability levels. It is the goal of Lake Champlain Waves to offer specific training for all of our athletes geared towards challenging each individual and developing each individual to the best of THEIR abilities. The goal of Waves is to compete in USA Swimming meets within the Adirondack Swimming league, as well as the Eastern Zone.

The Pre-Team and Developmental groups are designed to help the beginning competitive swimmer who is not yet ready to train with the team. These groups are excellent for the 12 & under that want to try out the sport. These groups are NOT swimming lessons. Participants must be interested in learning the 4 competitive strokes, flip turns and racing starts.

Pre-Team

Pre-team is usually the starting point for new swimmers who join our team. Pre-team swimming is to bridge the gap between swim lessons and full swim team. Swimmers learn basic competitive swimming techniques, including “Starts” off the swimming block, “Flip Turns” for freestyle and backstroke, “Push Turns” for breaststroke and butterfly, “Lap Races”, and begin to develop technique in the butterfly and breaststroke. 

Practice Schedule Outline

• 1 to 2 practices a week
• Practice length: 45 minutes

Group Focus

• Entry level group, introduced to all competitive strokes with an emphasis on kicking and body position
• Learning the basics of all four competitive strokes
• Develop a positive relationship with swimming
• Gain experience by swimming in intra-team meets
• Should swim in annual Lake Champlain Waves team hosted USA swim meet

Group Requirements

• Generally, ages 7 - 12
• Must be able to complete 25 yards in Freestyle and Backstroke from shallow end to deep end without stopping

Developmental Waves

Older beginner swimmers who would feel uncomfortable in the younger group, and younger swimmers advanced to the next level. Swimmers in this group focus mainly on learning four legal competitive strokes, having fun, increasing endurance, and perfecting start and turn techniques. Swimmers learn to combine the strokes into an Individual Medley (all 4 strokes in order: butterfly, backstroke, breaststroke, and freestyle). 

Practice Schedule Outline

• 2 practices a week
• Practice length: 45 minutes

Group Focus

• Entirely technique based
• Legalizing all four competitive strokes
• The basics of the competitive strokes are taught in the hopes the swimmer will be ready to move up to the main swim team
• Gain experience by swimming in intra-team meets
• Should swim in annual Lake Champlain Waves team hosted USA swim meet
• May begin to attend Adirondack meets for their age groups (preferably smaller size meets)

Group Requirements

• Ages 7 - 12
• Must have basic knowledge of all four competitive swimming strokes
• Must be able to complete 25 yards in all four competitive strokes from shallow end to deep end without stopping

Modified Junior Waves

Swimmers in this group focus mainly on learning four legal competitive strokes, having fun, increasing endurance, and perfecting start and turn techniques. Elementary stroke drills are introduced at this level. We teach that technique comes first, and speed comes later. The ability to swim correctly will pay big dividends in the athlete’s competitive future. It is never too early to learn that teammates are teammates – not yet competitors.

Practice Schedule Outline

• 2 to 4 practices a week
• Practice length: 2-Hours

Group Focus

• Practices are 85% technique, 15% training
• Learn and implement race strategies during meets
• Introduce swimmers to drills with focus on body awareness and interval training
• Develop good practice habits (ie: attendance, be on time, listening to coaches’ instructions)
• Learning and practicing more advanced drills, focusing on increasing efficiency of the four competitive strokes

Group Requirements

• 9 – 16 years of age
• Swimmers can maintain their stroke for 50 -100 yards
• Swimmers have demonstrated an ability to do all four competitive strokes legally
• Should swim in intra-team swim meets and annual Lake Champlain Waves team hosted USA swim meet
• May attend Adirondack hosted meets, Silver and/or Gold Championships, & other suggested local meets

Junior Waves

Intermediate swimmers who demonstrate skills in all four competitive strokes and who have the ability to complete multiple lengths comfortably. They are introduced to a more challenging regime of instruction and training. Swimmers will begin to compete in longer events. All swimmers will compete in 100 yards of all strokes, 200 yards of strokes, and freestyle events up to 500 yards. 

Practice Schedule Outline

• 2 to 5 practices a week
• Practice length: 2-Hours

Group Focus​

• Practices are 65% technique, 35% training
• Use complicated interval training on daily basis
• Learn and implement race strategies during meets
• Swimmers are ready to make a greater commitment and face a heavier practice load
• Learn to push themselves in practice to become prepared for Senior level competitions

Group Requirements

• 9 - 18 years of age
• At a minimum, swimmers are expected to attend 3 to 4 practices per week
• Coaches distinguish who's tracking towards Senior Waves by ability to commit to training schedule and to the team
• Junior Waves swimmers must participate in at least 2 USA swim meets annually
• Should swim in intra-team swim meets and the annual Lake Champlain Waves team hosted USA swim meet
• Should attend Adirondack hosted meets, Silver and/or Gold Championships, & other suggested local meets
• May attend suggested out-of-state travel meets

Senior Waves

This group is generally made up of age 14 and over athletes who have chosen swimming as their primary sport, usually advanced swimmers with prior experience, many of whom are currently on school teams or are competing on a regular basis. This group will represent Waves at local and regional meets - often competing without regard to age groups. Swimmers entering the Senior group must display a strong desire to perform at the highest level. 

Practice Schedule Outline

• 3 to 5 practices a week
• Practice length: 2-Hours

Group Focus

• Practices are 50% technique, 50% training
• Use complicated interval training on a daily basis
• Fine tuning racing skills as well as utilizing race strategy - Competition at swim meets is expected in this group 
• Learn and practice more advanced drills, focusing on increasing efficiency in all four competitive strokes
• More refined/repetitive drills and technique work are incorporated into longer-yardage sets and challenging swims
• Training is geared towards individual talents, although a strong aerobic endurance factor is present
• Learn to push themselves in practice and become prepared for Senior level competitions

Group Requirements

• 12 - 19 years of age
• A positive attitude toward training and competing is vital
• At a minimum, Senior Waves swimmers are expected to attend 4-5 practices per week
• Each Senior Waves swimmer will recognize their position as a role model for the entire Waves program 
• Swimmers will be on the deck for practice AT LEAST 10 to 15 minutes early every day to prepare for workout 
• Required to swim in intra-team swim meets and the annual Lake Champlain Waves team hosted USA swim meet
• Senior Waves swimmers must participate in at least 2 USA swim meets annually
• Should attend Adirondack hosted meets, Silver and/or Gold Championships, & other suggested meets
• Senior Waves swimmers should attend suggested out-of-state travel meets

Collegiate Swimmers 

• ​​Collegiate Swimmers, attending local area colleges, are welcome to swim with the Senior Waves. Collegiate Swimmers must have a current USA Swimming registration, complete APT training (on USA Swimming website), register for the session on our website, and pay the corresponding session fees before beginning practices. 

• Collegiate Swimmers are welcome to swim with the club when home from college during school breaks, from September to May, at no charge.

• For May to August, Collegiate Swimmers must have a current USA Swimming registration, complete APT training (on USA Swimming website), register for the session on our website, and pay the corresponding Spring/Summer session fees before beginning spring/summer training. 

Updated Draft 10.27.2024