At each level of the program, we continually try to evaluate and adapt to a multitude of factors, both scientific and sociological, that impact the growth and development of young athletes. Experience has taught us that the perfect age group program is a moving target that changes as the population we serve changes and as we learn more about the development of young people.

Following is an outline description of the four phases of development and the basic premises that currently guide our thinking at each of these levels. Stroke mechanics are emphasized throughout all four phases but are the number one priority in Phase I. On average, the younger OCST swimmers swim less yards than do other teams, but their strokes are better. Endurance training is introduced gradually throughout the program so that by a swimmer's high school years he or she is swimming more than most teams with better technique. This allows these athletes to reach their full potential.

Phase I: Basic Skill Development- Ages 11 & Under

This phase is the introductory level of competitive swimming. In order to begin in the red group of our program, swimmers must be able to swim a minimum of 25 yards freestyle and backstroke and be able to do a rough version of breaststroke or butterfly.

	The focus is almost entirely on teaching fundamentals and developing basic motor learning skills, balance and coordination in the water to build a strong base in fundamentals.
	We believe young athletes should begin swimming on a regular basis no later than age 9 or 10, ideally at age 7 or 8. How far they swim is not as important as the fact that they are in the pool on a regular basis developing their feel for the water. We believe that it is important that novice competitors swim at least 2 times per week for a minimum of 7-8 months per year.
	It is very important to make sure swimming is fun and enjoyable. We believe the most significant responsibility for novice coaches is teaching young people to love the water and to love the sport.
	It is critical for red and white group coaches to emphasize correct fundamentals and to have the willingness to sacrifice speed for efficiency. This concept can sometimes work against a swimmer's short-term success at this age.
	The majority of yardage in the early years needs to be low intensity and technique-oriented. This is not necessarily as exciting or fun for swimmers or coaches, as is swimming fast.
	We believe that it is essential to teach, develop, and promote all four strokes and all events. Age groupers should not be permitted to specialize in practice or meets.
	We place a very heavy emphasis on kicking. Coaches are required to make kicking a high percentage of the conditioning work done at the red and white levels. Kickboards are the only training aid used at this level.
	Swimmers are readily encouraged to participate in other activities and sports. We believe physical activity and the experience of other sports increases the number of learned movement patterns and the general athletic development of the child. Sports such as gymnastics and soccer have excellent carry over value. The better the athlete, the better the swimmer.
	At every level, but particularly at the red and white groups, we take a long-term approach to swimmer development. Once swimmers begin in our program, we want to give them the preparation and tools they will need to make swimming a lifetime activity.
	Stretching and limited calisthenics are introduced in this phase.

Phase II: Basic Training Development- Ages 11 to 14

At the age of 11- 14, swimmers move into the second level of our age group program. Swimmers who move into these practice levels are able to swim all four strokes and maintain good technique on low to medium intensity interval work. This phase is a transitional level where the emphasis begins to change from primarily teaching to a relatively equal balance of technique work and physiological development.

	The focus is still centered on teaching fundamentals and developing a strong foundation in all strokes.
	The number of practices per week offered at each team level increases to 5-6 and swimmers are encouraged to attend as many practices as possible with a preferred minimum of 4 per week. Those involved in other sports are permitted to attend less often. At this stage, keeping talented athletes in the sport is more important than the number of practices.
	Low-to-medium aerobic conditioning is emphasized and athletes begin to do more mileage on a weekly basis. It is important that the fundamental skills developed in Phase I not to be compromised as swimmers begin to swim farther in practice.
	At this level, the training program focuses on preparation for the 200 IM and 200/500 freestyle events. Even if a swimmer shows promise in specific events, we do very little specialty work. We have developed a program called "IM Tuff" to promote interest and participation in the IM and, eventually, the distance freestyle events.
	A high priority continues to be placed on kicking all four strokes. Beginning at this level, coaches are encouraged to do 40- 50% of their kick training without boards.
	Beginning with this phase a high priority is also placed on maximizing the number of training weeks per year. Peak performance efforts are put off until the latest point possible in each session. Likewise, the importance of swimming through the year is emphasized. This training philosophy carries through to the higher levels of the program.
	Swimmers are still encouraged to participate in other activities and sports. However, we are hopeful that participation in other activities allows them to meet the minimum attendance expectations for swimming. In a perfect program, the swim team would provide opportunities for crossover training and exposure to other sports.
	Dry land training is introduced at this phase with the emphasis primarily being on the development of core body conditioning.
	Although the overall level of training of swimmers increases during this phase of the program, coaches are charged with being creative and making the experience fun and enjoyable. Great age group coaches have the special ability to make hard work be fun.

Phase III: Progressive Training Ages- 13 to 18

Most team members move into the elite levels of our program at age 13. The quantity and intensity of the training program increases. For the first time, the program structure calls for more time devoted to physiological conditioning than to teaching fundamentals.

	In this phase, the mileage completed each week begins to be an important consideration. We want to take advantage of the pre-pubescent window of opportunity to more fully develop aerobic capacity.
	Although low-to-medium intensity aerobic conditioning is still the highest priority, we have athletes begin to do more anaerobic threshold work. It is critical that technique is not compromised as swimmers swim faster in practice a greater percentage of the time.
	At this level, the training program focuses on preparation for the 400 IM and middle distance freestyle events. Even if swimmers show promise in specific events, we do very little specialty work. The IM Tuff program is a prominent focus within these practice groups.
	Swimmers are encouraged to attend as many practices each week as possible. Morning practices during the school year are introduced at top level of this phase. All groups are provided the opportunity to do two-a-day practices during the summer months and holiday periods. Swimmers at these elite levels are encouraged to begin to make choices between outside activities that work well with swimming vs. those that do not.
	Beginning in this phase, careful attention is given to maintaining aerobic fitness levels from one season to the next. Short breaks between seasons are limited to avoid significant deterioration of aerobic fitness.
	Swimmers learn how to lift weights and do additional cardiovascular work outside of the water along with shoulder strengthening exercises to prevent injuries.

	Success over the long term remains a high priority. Although we could train high school aged swimmer in such a way that they could swim faster in the shorter events during their teenage years, we believe it is our responsibility to provide an aerobic-based training foundation that will allow them to achieve ultimate success in their college years.
	Work within various energy systems becomes an important component of the overall training program. Emphasis is still heavily aerobic, but specificity of training for stroke and distance becomes part of the regimen.
	While mileage completed is an important consideration, attention to detail and improvement in stroke technique is very highly valued. Coaches continually stress efficiency and technical precision as key components to success at the elite levels.
	Swimmers are still encouraged to train and compete in a wide variety of events. We believe there are many instances in this country where 14-17 year old swimmers begin to specialize too early in their careers.
	The commitment level required at these levels of the program is very high with swimmers expected to attend 7-8 practices per week during the school year and 8-9 practices per week during the summer.
	Although strength training with free weights and machines is a standard part of the training program, developing and maintaining core fitness is still heavily stressed. In addition, female and distance swimmers are encouraged to take advantage of cross training opportunities including biking and running.

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