Training Squads
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 5,000 yards.
Since Coach Spring brought his training program to Crimson the team has broken many records, including New England, Eastern Zone and National Age Group records. The training speaks for itself with results.
4
Squads from Pre-Team to Gold
~5,000
Yards in the average workout
8U-18
Ages we coach
Our squads
Pre-Team
8 & under
For swimmers ages 8 and under who can swim one length of the pool doing freestyle with rotary breathing and one length of backstroke. Swimmers in this squad will be taught the four competitive strokes, starts and turns.
Practices: 3x per week: 45 minutes of swim and 15 minutes of dryland.
Attendance: No practice attendance requirements. We offer more practices than we expect swimmers to attend, and we encourage swimmers at this stage to participate in other activities.
Bronze
Ages 8 to 12
For swimmers ages 8 to 12 with an introductory background to swimming, including knowledge of all four strokes, starts and turns. The squad furthers skills and abilities in all four strokes while encouraging participation in competitive swimming.
Practices: 4x per week, 60 to 90 minutes of swim; 3x per week, 30 minutes of dryland.
Attendance: No practice attendance requirements. We offer more practices than we expect swimmers to attend, and we encourage swimmers at this stage to participate in other activities.
Silver
Mainly ages 11 to 18
A bridge from Bronze to our Gold squad. Silver builds on the techniques and skills taught in Bronze and introduces training and racing skills. The main goal is to develop a love for swimming by teaching new skills, giving swimmers new challenges, and helping them enjoy racing.
Training time: 4 to 5x per week, 75 to 90 minutes
Volume: 23000 to 5,500 per session
Objectives: Technique, racing skills, aerobic endurance, speed (under 50m) and acceleration, a greater mix of training methods
Gold
Ages 14 to 18
Physical and technical skills are taught to help the athlete develop and progress through the Gold program. Athletes continue to evolve from technique-dominated practices to learning to train. We expect a wide range of physical, mental and motivational levels in this group and coach according to the needs of each individual. Athletes can participate in other sports, with the understanding that a certain level of commitment is still required to develop skills.
Training time: 7 to 10x per week, 105 to 120 minutes
Volume: 5,000 to 7,000 per session
Objectives: Technique, increased volume, racing skills, speed (under 50m) and acceleration, introduction to intensity training
Not sure which squad fits?
Tell us about your swimmer and a coach will help you find the right group.