RFSC Practice Groups

River Falls Swim Club organizes the swimmers into 4 different training groups or levels. Each level has specific objectives and goals that follow a logical progression. Generally, the swimmers are grouped by age, ability and competitive experience. This enables the coach to teach proper technique and drills based on the groups experience and ability. Learning proper technique and practicing stroke drills are the foundation of competitive swimming and are practiced in all levels of swimming – from Novice to Olympic levels.

Swimmers generally stay with their group for the entire session. However, all swimmers progress at different rates, so the coaching staff may move a swimmer from one group to the next based on an individual swimmer’s abilities and desires. All moves are at the coaches’ discretion. Parents should keep in mind that overlaps in abilities, skills, and ages may occur between the groups.

In all groups, there is emphasis on developing positive self-esteem, making new friends and having fun. Social interactions with teammates in and out of the pool are encouraged to build a “club” atmosphere.

All swim practices are held at the River Falls High School pool. The Green and Gold groups practice from 6 – 7 on Mon, Tues, Thurs, and Fri. The Blue group practices from 7 – 8 on Mon, Tues, Thurs and Fri. The Red Group practices from 7 – 8:30 on Mon, Tues, Thurs and Fri.

Green Group

The Green group is for younger children who are new to the sport of competitive swimming and are able to swim a 25-yard length of freestyle and backstroke. In this group, the primary emphasis is on teaching the basic fundamentals of competitive swimming. The basics of all four strokes are introduced, in addition to the concepts of racing starts, turns and streamlining.

Two to three practices a week are recommended for proper skill development. Swimmers are encouraged to compete in a minimum of one pre-C meet in their first session.

Gold Group

The Gold group is for swimmers who are able to complete 50 yards of at least 2 competitive strokes and have a basic understanding of swimming drills. Swimmers will be introduced to the basics of training such as how to use a pace clock and how to understand and execute traditional swimming "sets". The focus is on technique of the four competitive strokes as well as IM’s, turns and racing starts. In addition, goal setting and an understanding of time standards are introduced.

Three practices a week are recommended for this group. Swimmers are encouraged to compete in a minimum of one pre-C meet and one sanctioned US swim meet per session.

Blue Group

The Blue Group has an understanding of proper stroke technique and drill sets for each of the competitive strokes. Focus of the Blue group is aerobic endurance, interval training and competition. Swimmers work to perfect basic skills such as kicking, proper timing, turns, streamlines & pulling. In addition, race strategy, competitive skills, goal setting and an understanding of time standards are introduced and emphasized. Swimmers will begin to see the link between consistent practice attendance and steady improvement.

Three to four practices a week are recommended for this group. Swimmers are expected to compete in at least 2 sanctioned swim meets per session.

Red Group

The Red group is for swimmers in junior high or older. Advancement to this group is by Head Coach Invitation and dependent upon the commitment level of the swimmer. Swimmers focus on aerobic development, interval training and racing skills. In addition to time spent in the water, swimmers are encouraged to set goals, focus on their nutrition, and learn to manage their time away from the pool.

Swimmers are strongly encouraged to attend four practices a week which are 1.5 hours long. Red group swimmers are expected to compete in most of the sanctioned US swim meets offered each session.