Team Prep

Welcome to NSC!  Below you will find some info for the beginning swimmer.  This group is designed to give young athletes the skills necessary to advance in the sport of swimming.  We will learn many aspects of the sport, including technique, competition and racing, how to train, what to do at swim meets, and much more!  We hope that swimmers will be eager to come to practices and give their best effort.

Typical Prep Group Workout

Prep group is for new swimmers, therefore, the practices are short and full of information.  We keep it short to keep the youngsters attention and make the most of the time they are there. 

·         5 to 10 minute warm up – This may include some light stretching (that will build on these basics in the higher groups) and some light “get warm in the pool” swimming.

·         30 to 35 minutes of stroke building – This may include swimming “drills” and partial stroke (i.e. kicking only or arm stroke only) and full stroke swimming.  

·         5 to 10 minutes of race skills and review – Racing is fun and challenging.  This time can also be used for review as needed.

Prep Group Equipment Needed = Long RUBBER fins.  Please see a coach for more info.

Streamline Prep (Prep 1)

Swimmers must be able to complete a full length of the pool (25 yards) in a comfortable manner.

Body position is key!  Streamline prep will begin the process of learning how to create “swimming posture,” which is significantly different than the posture used on land.  Dry land exercises will be employed as well as in water exercises.  Different equipment will be used as well to help the learning process. 

Long Axis Prep (Prep 2)

Must be able to demonstrate correct kicking form and streamline position.

Freestyle and Backstroke are very similar and are commonly referred to as Long Axis Strokes.  The basics of Free and Back will be covered in this group.

Short Axis Prep (Prep 3)

Must be able to do freestyle and backstroke in acceptable form.

Breaststroke and Butterfly swimming will be introduced at this level.  These strokes are referred to as short axis strokes.

Dive Turn Clock Prep (Prep 4 - DTCP)

Acceptable Breaststroke and Butterfly must be demonstrated for admittance to this group.

In this group, swimmers will learn the basic legal turns for each stroke, including the transition turns for the Individual Medley.  Swimmers will also learn how to effectively use the pace clock for training purposes.