Program Descriptions

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Learn to Compete: Intro

The LTC: Intro group is for swimmers who are interested in learning competitive swimming skills but who may not be interested in joining swim club.   Swimmers must be able to swim 25m on their front, and 25m on their back and be comfortable in deep water in order to join this group (completed Red Cross Level 5 or equivalent skills).   This group swims 1 time per week 15 minutes of dryland/activation and 45 minutes of swimming.  Swimmers in this group are invited to attend 1-2 Fun Meets per session.  Fun meets occur at specific points in the season and gather together the entire club for some in-house racing at Sungod Recreation Centre.  Times are tracked, awards are given out and there is a post-meet snack/gathering after each event.

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Group sizes are quite small in order to maximize the time spent with each athlete (1 coach to 8 athletes).

This group is a sessional group. 
Session 1 – September 13th to December 18 (14 weeks)
Session 2 -  January 3 to March 13 (15 weeks)
Session 3 – March 28 to June 24 (13 weeks)

All swimmers are accepted to this group at the discretion of the Director of Swimming.


Learn to Compete: White

The LTC: White group is for swimmers aged 10 and under who are interested joining swim club and learning the sport of competitive swimming.  Swimmers must be able to swim 25m on their front, and 25m on their back and be comfortable in deep water in order to join this group (completed Red Cross Level 5 or equivalent skills). The group swims 2 times per week with each practice being 15 minutes of dryland/activation and 60 minutes of swimming.  Swimmers in this group are invited to attend 3-4 Fun Meets per season.  Fun meets occur at specific points in the season and gather together the entire club for some in-house racing at Sungod Recreation Centre.  Times are tracked, awards are given out and there is a post-meet snack/gathering after each event.

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will learn how to efficiently swim all four competitive strokes as well as competitive starts and turns.

All swimmers are accepted to this group at the discretion of the Director of Swimming.


Learn to Compete: Blue

The LTC: Blue group is for swimmers aged 10 and under who are interested in joining swim club, learning the sport of competitive swimming and have had some swimming experience.  Swimmers must be able to swim 50m on their front, 50m on their back, 25m of breaststroke kick or swim, 25m of dolphin kick and perform the following skills successfully to join this group (completed Red Cross Level 8 or equivalent skills).  The group swims 2 times per week with each practice being 15 minutes of dryland/activation and 60 minutes of swimming.  Swimmers in this group are invited to attend 3-4 Fun Meets per season as well as the 6 PASS Meets.  Fun meets occur at specific points in the season and gather together the entire club for some in-house racing at Sungod Recreation Centre.  Times are tracked, awards are given out and there is a post-meet snack/gathering after each event.  PASS Meets are swam out of Richmond’s Watermania Pool.  The PASS meets allow swimmers to learn how to race, and see how swim meets function in a non-threatening and fun environment.  Each child will swim 4-5 events over the course of the 3 hour meet with the ultimate goal of achieving their LMR qualifying time of 4:00.00 in the 200 IM.

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will learn how to efficiently swim all four competitive strokes as well as competitive starts and turns.

All swimmers are accepted to this group at the discretion of the Director of Swimming.


Novice White

The Novice White group is for swimmers 11 & under who have completed all skills (or their Red Cross equivalents) in the Learn to Compete Program.  The group swims 3 times per week.  Each practice is 15 minutes of dryland/activation and 60 minutes of swimming.  Swimmers in this group are invited to attend 3-4 Fun Meets per session as well as the 6 PASS Meets.  Fun meets occur at specific points in the season and gather together the entire club for some in-house racing at Sungod Recreation Centre.  Times are tracked, awards are given out and there is a post-meet snack/gathering after each event.  PASS Meets are swam out of Richmond’s Watermania Pool.  The PASS meets allow swimmers to learn how to race, and see how swim meets function in a non-threatening and fun environment.  Each child will swim 4-5 events over the course of the 3 hour meet with the ultimate goal of achieving their LMR qualifying time of 4:00.00 in the 200 IM.

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will learn how to increase their stroke efficiency, and continue to develop competitive skills.

All swimmers are accepted to this group at the discretion of the Director of Swimming.


Regional Development

The Regional Development group is for swimmers aged 11 and over who are interested in learning the sport of competitive swimming.  Swimmers must be able to swim 200m successfully in order to join this group.  Swimmers in this group are invited to attend 3-4 Fun Meets per session.  Fun meets occur at specific points in the season and gather together the entire club for some in-house racing at Sungod Recreation Centre.  Times are tracked, awards are given out and there is a post-meet snack/gathering after each event. 

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will learn how to efficiently swim all four competitive strokes as well as competitive starts and turns.  As the swimmer progresses through the group there will be an increase in intensity and training volumes.

The Regional Development program will have 3 groups running in parallel. 
A – Monday and Wednesday
B – Tuesday and Thursday
C – Saturday

Each practice is 15 minutes of dryland/activation and 60 minutes of swimming.

All swimmers are accepted to this group at the discretion of the Director of Swimming.


Novice Blue

The Novice Blue group is an introductory group for swimmers aged 11 & under who are working towards their 4:00.00 LMR qualifying time.  The group swims 4 times per week.  Each practice is 15 minutes of dryland/activation and 90 minutes of swimming.  Swimmers in this group are invited to attend 3-4 Fun Meets per session as well as the 6 PASS Meets.  Fun meets occur at specific points in the season and gather together the entire club for some in-house racing at Sungod Recreation Centre.  Times are tracked, awards are given out and there is a post-meet snack/gathering after each event.  PASS Meets are swam out of Richmond’s Watermania Pool.  The PASS meets allow swimmers to learn how to race, and see how swim meets function in a non-threatening and fun environment.  Each child will swim 4-5 events over the course of the 3 hour meet with the ultimate goal of achieving their LMR qualifying time of 4:00.00 in the 200 IM.  Swimmers who achieve their LMR times will be invited to attend LMR/Invitational level meets as well.

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will continue to increase stroke efficiencies in all four competitive strokes, learn basic race tactics and be introduced to longer training distances.

All swimmers are accepted to this group at the discretion of the Director of Swimming.


Junior Development

The Junior Development group is DSSC’s first group in its Junior swimming program.  It is for swimmers who have achieved their 4:00.00 LMR qualifying time and who are interested in taking the next step in their training.  This group is for swimmers 11 to 14 years of age.  Swimmers in this group swim 4 times per week.  Each practice is 15 minutes of dryland/activation and 60-90 minutes in the water.   This group will compete 10-12 times per season and will attend LMR and Invitational level meets. 

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will continue to increase stroke efficiencies in all four competitive strokes, learn basic race tactics and be introduced to longer training distances.

All swimmers are accepted to this group at the discretion of the Director of Swimming.


Junior Performance

The Junior Performance group is for swimmers aged 9 to 14 years who have achieved their Divisional or Provincial level qualifying times.  The group swims 5 water workouts per week and 2 dryland practices.  Each water workout is 2 hours in length with 15 minutes of dryland/activation while dryland practices are 75 minutes in the weight room or gym.  This group will compete 10-12 times per season and will attend LMR, Invitational level, and Provincial/Divisional level meets.

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will continue to refine stroke technique through more advanced skills, learn advanced racing tactics, progress their training distances and be introduced to high intensity work in the pool and in dryland.

All swimmers are accepted to this group at the discretion of the Director of Swimming.


Senior Development

The Senior Development group is the first group in DSSC’s Senior swimming program.  Swimmers in this group are LMR Champs qualified to Divisional qualified for girls aged 13 and older and boys 14 years and older.  The group swims 6 water workouts per week and 2 dryland practices.  Each water workout is 2 hours in length with 15 minutes of dryland/activation while dryland practices are 75 minutes in the weight room or gym.  This group will compete 10-12 times per season and will attend LMR, Invitational level, and Provincial/Divisional level meets.

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will continue to refine stroke technique through more advanced skills, learn advanced racing tactics, progress their training distances and be introduced to high intensity work in the pool and in dryland.

All swimmers are accepted to this group at the discretion of the Director of Swimming.


Senior Performance

The Senior Performance group is the second level in DSSC’s Senior swimming program.  Swimmers in this group are Divisional qualifiers to Provincial level qualifiers and is for girls aged 13 and older and boys 14 years and older.  The group swims 6 water workouts per week and 3 dryland practices.  Each water workout is 2 hours in length with 15 minutes of dryland/activation while dryland practices are 75 minutes in the weight room or gym.  Swimmers in this group will compete 10-12 times per season and will attend LMR, Invitational level, and Provincial/Divisional level meets.

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will be required to train at the highest intensities while maintaining stroke technique and required training paces.  Swimmers will learn why they are training in a specific way, and how it effects their long term development.  The introduction of science, physiology and biomechanical terms into training allows athletes to become students of their sport.

All swimmers are accepted to this group at the discretion of the Director of Swimming.


Senior Performance Plus

The Senior Performance Plus group is the highest group at DSSC.  The focus of this group is the development of National level athletes.  Swimmers who wish to join will be required to be qualified at the Speedo Western Championship level.  The group swims 7 water workouts per week and 3 dryland practices.  Each water workout is 2 hours in length with 15 minutes of dryland/activation while dryland practices are 75 minutes in the weight room or gym.  Swimmers in this group will compete 10-12 times per season and will attend LMR, Invitational level, and Provincial/Divisional level meets as well as any Western, Junior or National level meets they qualify for.

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will be required to train at the highest intensities while maintaining stroke technique and required training paces.  Swimmers will learn why they are training in a specific way, and how it effects their long term development.  The introduction of science, physiology and biomechanical terms into training allows athletes to become students of their sport.

All swimmers are accepted to this group at the discretion of the Director of Swimming.