TRAINING PROGRAMS

ERSC has five specialized programs for the swimmers.

STING RAYS PROGRAM- (non-competitive swimmers)

Take advantage of this program to get your children off to a strong swimming start throughout Elite Ray Swim Club.
This program is designed to introduce the four strokes and bio-mechanically sound technique in a nurturing environment. This program is geared toward 4-10 year old swimmers. Ensuring your child in water confidence, skill refinement or to help them master specific skills to help them progress to the next skill level.

RAYS PREP PROGRAM- (non-competitive)

To encourage a love of swimming. Introduction to pre-competitive swimming and training for 11-18 developing swimmers. Workouts average 1 hr water time. Conditioning in all four strokes Freestyle & Backstroke & a knowledge of Breaststroke & Butterfly. We will provide a strong preparation for high school swimming.

RAYS PROGRAM- (competitive)

This program is geared toward 10 and under swimmers. Rays are introducing pre-competitive swimming and training for youth swimmers. This program will capitalize on learning about the world of USA swimming. Swimmers will know all four competitive strokes and the mechanics of how to read a swim set and pace clock.

There will be two levels in this group to distinguish each swimmer’s competitive ability.
*Green Cap
Your swimmer will have 3 or more double “BB times” on the USA Swimming Motivational Chart.
*White Cap
Your swimmer will have 5 or more single “A times” on the USA Swimming Motivational Chart.
Each Swimmer will have to pass a swim test to be able to participate in the Elite #1 Training Group.
Swim Test:
2 x 25’s Underwater streamline position
4 x50’s Free Kick (1:30 Interval)
8 x 25’s swim IM order (alternating every 2×25’s :40 Interval)
4 x 100’s Free Swim (1:45)

MASTER SWIMMING – (non-competitive)

ERSC Masters Swim Club is dedicated to promoting lifelong fitness for adults aged 18 and over. Our certified coaching staff provides high-quality, structured workouts in a positive environment. We welcome swimmers of diverse backgrounds and abilities and look forward to contributing to your development in the pool.

ELITE RAYS PROGRAM

This program is geared toward 11 and over swimmers. Swimmers will continue to develop each of their four competitive strokes. They will explore new thresholds during practice and swim meets. This group will have advanced in water and dry-land training. Each of these swimmers will make goals at the beginning of the swim season. Which will ultimately keep them on track throughout the swim season no matter what.
These swimmers will participate and aim for qualifying meets throughout the swim season.
There will be two levels in this group to distinguish each swimmer’s competitive ability.
*Gray Cap
Your swimmer will have 3 or more double “BB times” on the USA Swimming Motivational Chart.
*Black Cap
Your swimmer will have 5 or more single “A times” on the USA Swimming Motivational Chart.
Each Swimmer will have to pass a swim test to be able to participate in the Elite #2 Training Group.
Swim Test:
10 x 50’s Free Kick:55
8 x 25’s underwater (on coaches breathe control:60 intervals)
8 x 50’s IM order (Alternating every x2 by stroke:50 intervals)
10 x100’s Free Swim (1:30)