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Programs | Aquatics | Aquatic Conditioning

Aquatic Conditioning

AQUATIC CONDITIONING PROGRAMS

 
Strength, Skill, and Confidence for Growing Swimmers

 

Our Aquatic Conditioning Program is designed for youth who are ready to advance beyond traditional swim lessons and begin developing stronger technique, improved endurance, and healthy training habits. Through structured practices, stroke‑focused drills, and supportive coaching, swimmers build the foundation they need for future aquatic success—whether their goal is fitness, skill mastery, or preparation for competitive swimming.

 

This program is divided into two age‑based training groups, each tailored to swimmers’ developmental stages and current skill levels.

 

Ripple Racers (Grades 4–5)

 

Building Strong Technique Through Fundamentals

Ripple Racers is designed for young swimmers who are ready to strengthen their skills and deepen their understanding of proper stroke mechanics. This group focuses on teaching and refining the fundamentals of each competitive stroke while building confidence, endurance, and enjoyment in the water.

 
Program Objective

To teach and reinforce the core mechanics of all four strokes—freestyle, backstroke, breaststroke, and introductory butterfly—using structured drills, technique-focused coaching, and age‑appropriate conditioning.

 
Pre‑Qualifications

Participants must meet the following requirements to ensure readiness for this group:

 

  • Successful completion of Level 5 swim lessons or above
  • Ability to swim 25 yards freestyle without stopping, using consistent rhythmic breathing
  • Ability to swim 25 yards backstroke without stopping
  • Ability to perform 25 yards of flutter kick on both the front and back while using a kickboard

Ripple Racers provides the perfect bridge between swim lessons and more structured swim training.

 

Wave Runners (Grades 6–8)

 

Advancing Technique, Building Endurance, and Developing Training Habits

Wave Runners is designed for middle‑school swimmers who are ready to refine their technique, build endurance, and begin training with more intention and structure. This group emphasizes stroke mastery, goal-setting, and the development of strong practice habits to help swimmers prepare for the next level of training and, if desired, entry into competitive swimming.

 
Program Objective

To develop mastery of all competitive strokes while further strengthening endurance, teaching efficient training habits, and helping swimmers set and achieve personal goals. Wave Runners bridges the gap between foundational skill-building and more advanced aquatic conditioning or competitive programs.

 
Pre‑Qualifications

Participants must meet the following prerequisites to ensure readiness for this advanced training group:

 

  • Successful completion of Level 5 swim lessons or higher
  • Ability to swim 50 yards freestyle with consistent rotary breathing
  • Ability to perform a proper streamline push‑off from the wall
  • Ability to swim 50 yards backstroke
  • Knowledge of flip turns
  • Ability to perform 25 yards of breaststroke kick
  • Ability to perform 25 yards of butterfly kick

Wave Runners helps swimmers transition from skill development to more advanced conditioning and competitive readiness.

 

When:  Monday & Wednesday evenings

Time: 6:30 pm - 7:30 pm

 

Session 8: March 30 - April 22

Session 9: April 27 - May 20

 

 

Questions? Contact Kim Waite, Director of Aquatics, E-mail: kwaite@statelineymca.org

 

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