USA Swimming News

Practice Groups

FAST uses a "progressive" age group program designed to develop the swimmer physically, mentally and emotionally. A well-defined, long-term approach of gradually increasing the degree of commitment is essential to reach peak performance levels during a swimmer's physiological prime.

The emphasis in the early stages of participation is on developing technical skill and a love for the sport. In the later years, a more demanding physical and psychological challenge is introduced.  "Too much too soon" is more often the cause of failure to achieve maximum potential in senior swimming than is the reverse situation.

In addition to emphasizing long-term rather than short-term results, it is also important to establish training groups of swimmers who are compatible in respect to abilities, commitment level and goals. This is not always the most convenient approach to take, but it is always the most productive.

Below are descriptions of the FAST practice groups. The groups represent swimmers ages six and up, and each group has a workout consistent with each member's ability and conditioning level.

• Note: All new swimmers to FAST must be at least six years old and have passed Level V Red Cross Swimming Lessons or the equivalent including:

1. 50 yards of continuous Freestyle with side breathing.
2. 50 yards of continuous Backstroke.
3. 25 yards of basic Breaststroke
4. 25 yards of basic Butterfly
5. basic shallow dive
6. basic freestyle flip turn or forward summersault