The training methods of Crimson are unique. Coach Spring believes to race fast you must train fast. We use several physiological tests to determine the ideal training arm rates (stroke speed), and swimming speed for a swimmer to train at to get the most improvement out of a swimmer. Training at such high rates of speed leaves very little need for large amounts of yardage. The average workout consists of approximately 5000 yards. Since Coach Spring brought his training program to Crimson they have broken many records including New England, Eastern Zone, and National Age Group records. The training speaks for itself with results.

PRE-TEAM

Aim

This squad is designed for swimmers ages 8 and under who can swim one length of the pool doing freestyle w/rotary breathing and one length backstroke. Swimmers in this squad will be taught the four competitive strokes, starts, and turns.

Practices

3x per week for 45 minutes of swim and 15 minutes of dryland. There are no practice attendance requirements for this squad. We offer more practices than we expect swimmers to attend. We encourage swimmers at this stage to participate in other activities.

BRONZE

Aim

This squad is designed for swimmers ages 8-12 with an introductory background to swimming, including knowledge of all four strokes, starts, and turns. To further skills and abilities in all four strokes while encouraging participation in competitive swimming.

Practices

4x per week 60-90min of swim, 3x week 30min of dryland. There are no practice attendance requirements for this squad. We offer more practices than we expect swimmers to attend. We encourage swimmers at this stage to participate in other activities.

SILVER

Aim

This squad is designed as a bridge from Bronze squads to our Gold squad and is mainly for the 10-14-year-old. This squad will continue to build on the techniques and skills taught in the Bronze Squads and introduce training and racing skills. The main goal of the Silver Squad is to develop a love for swimming by teaching new skills, giving swimmers new challenges, and helping them enjoy racing.

Training

Training time per week: 4-5x (75-90min)

Volume/Sessions: 2-3.5K

Training Objectives: Technique, Racing Skills, Aerobic Endurance, Speed (< 50m) & acceleration, a greater mix of training methods

GOLD

Aim

Gold Squad is for swimmers ages 14-18. Physical and technical skills will be taught to help the athlete develop and progress through the Gold program. Athletes in this group continue to evolve from technique-dominated practices to learning to train. We do expect a wide range of physical, mental, and motivational levels in this group and will coach according to the needs of each individual. Athletes in this squad can participate in other sports, with the understanding that a certain level of commitment is still required to develop skills.

Training

Age: 14 - 18 years

Training time per week: 7-10x (105-120min)

Volume/Sessions: 5-7k

Training Objectives: Technique, Increased Volume, Racing Skills, Speed (< 50m) & Acceleration, Introduction to Intensity Training

HIGH SCHOOL

Aim

The HS squad is for swimmers ages 13-18. Physical and technical skills will be taught to help the athlete develop and progress. Athletes in this group want to continue being a members of Crimson Aquatics without the required commitment level of the Crimson squad. We do expect a wide range of physical, mental, and motivational levels in this group and will coach according to the needs of each individual.

Training

Age: 14 + 1 years

Training time per week: 5-6x (90-120min)

Volume/Sessions: 4-6k

Training Objectives: Technique, Increased Volume, Racing Skills, Speed (< 50m) & Acceleration, Introduce some Intense Interval Training