Cross Training Program

This program is a 2 day – 3 hour per week training program designed to develop aerobic capacity to assist you in improving in other sports such as track, triathlon etc. Athletes interested in this program should be 13 years and older and be able to swim 400 meters in at least 2 strokes. The program begins September 19, 2009 and ends June 12, 2010.

Saturday 7:30 - 9:00am

Tuesday  6:00 - 7:30pm

You will be given a swimming training program specific for your needs according to your goals. This program also allows you to participate in 1 competitive swim meet as an exhibition swimmer. If you decided that competitive swimming is something you would like to do you can then register in the appropriate group and continue on.

Mini Program

10 week introductory Program

The program is designed to develop the basic skills of swimming- sculling, kicking, streamline body position and the four strokes of competitive swimming. There is a 6 swimmer to 1 coach ratio.

We will hold 3 sessions through out the season. You child can re-register in the program until they have completed all that is required for the level. You can then register in the pre-competitive program.

Saturdays 9:00-10:00am.

      First session         September 19th – November 21st

      Second                 January 16th - March 20th

      Third                     April 10th - June 12th

Developmental program

Group 5: 2 - 1.5 hr sessions per week

               Tuesday 6:00 - 7:30pm and Saturday 7:30 - 9:00am

* as part of the planned practice session your swimmer may not be in the water for the full 1.5 hour session.*

This is an introductory competitive swim level. Your child should be able to swim 50 meters freestyle, backstroke and breast stroke without assistance, have a knowledge of butterfly and dives. This year we will be working on stroke technique, strength , goal setting and racing skills, through various individual and group activities.

These sessions will also include the necessary skills of lane etiquette, pace clock reading and endurance.

The swimmers will have an opportunity to participate in 4 pre-competitive meets throughout the season at various locations in and around Winnipeg including one in our own pool.

Progress reports will be given mid- season and at the end of the season.

The swimmers will have an opportunity to participate in 1 competitive meet throughout the season at various locations in and around Winnipeg including one in our own pool.

Competitive Program: to participate in Travel and Qualifying Meets swimmers are required to have Minimum 75% attendance.

Dry land schedule will be announced later. Please be sure to borrow or purchase a Swiss Ball ( Bali, Fitness etc.),as we will be doing a majority of our dry land work outs, to develop core strength, balance and flexibility, with this equipment.

Group 4: 4.5 hrs per week

               Monday 5:00 - 6:30pm  Wednesday 5:00 - 6:30pm

               Saturday 7:30 - 9:00am

Please note this is a competitive program for a specific age group.

This is our competitive level  for 10 and under (coaches discretion). We will be working

on stroke technique, turns, starts, strength, flexibility, endurance, racing skills and short term goal setting through test sets, team activities and games. We will be discussing the importance of proper nutrition and rest.

Group 3: 7.5hrs per week

               Monday 5:00-6:30pm  Wednesday 5:00 - 6:30pm

               Thursday 5:00 - 6:30 pm  Friday 4:30 - 6:00pm  Saturday 7:30 - 9:00am

This is our competitive level for 11 - 12 age group (coaches discretion).

We will continue to work on stroke technique, improve endurance and speed, strength and flexibility, develop races strategies and set goals through test sets, team activities and games. Proper nutrition and rest will also be discussed and monitored.

Your swimmer may be selected for the Jag Training Group.

Group 2/Jag: 9.25 hrs per week does not include dry land

               Monday 6:30 - 8:00pm Tuesday 6:45 -8:00am Wednesday 6:30 - 8:00pm

               Thursday 6:30 - 8:00pm Friday 4:30 - 6:00pm Saturday 7:00 - 9:00am

Competitive level for 13 - 14 age group swimmers (coaches discretion)

We will continue to work on stroke technique and efficiency, pace and speed, along with flexibility, strength training, nutrition, race strategy and goal setting through test sets and team activities.

Your swimmer may be selected for the Tag Training Group.

TAG        11.25 hrs per week does not include dry land

               Monday 6:30 - 8:00pm Tuesday 6:45-8:00am, 6:00 -8:00pm 

               Wednesday 6:30 - 8:00pm

               Thursday 6:30 - 8:30pm Friday 4:30 - 6:00pm Saturday 7:00 - 9:00am

Competitive level for 15 + over age group swimmers (coaches discretion)

We will continue to work on stroke technique and efficiency, pace and speed, along with flexibility, strength training, nutrition, race strategy, tapering and goal setting through test sets and team activities.

Special Olympic Swim Program

Cancelled until further notice