The Herndon Aquatic Club Commanders offers training and practice groups for swimmers of all ages and ability levels. It is the goal of the Herndon Aquatic Club Commanders to offer age specific training for all of our athletes geared towards challenging each individual and developing each individual to the best of their abilities.

For detailed information click here: Hac_Programs 2012-2013

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Pee Wee

This group practices once a week. Each swimmer must be able to swim 25 yards of freestyle and 25 yards of backstroke. Swimmers are generally 5-7 years old.

Instruction will be given in freestyle, backstroke, breaststroke, and butterfly. This is a stroke development program, not a learn-to-swim program. This group will not swim in any USA sanctioned swim meets. The practice is geared to 100% stroke development. Pee Wees are not required to pay the HACC Booster fees but may be required to purchase necessary training equipment.

Age Group Prep

This group practices 2 times a week. Each swimmer must be able to legally swim 50 yards of Freestyle, Backstroke, Breaststroke, and 25 yards of Butterfly. Swimmers are generally 7-9 years old.

Training is planned to introduce aspects of conditioning while maintaining proper technique, introduction to training and racing skills, improving starts and turns. This group has the opportunity to compete in approximately 8 meets.

Age Group 1

This group practices three days a week. Each swimmer should have some competitive experience, and the ability to swim 50 yards of Freestyle, Backstroke, Breaststroke, and Butterfly. The swimmer should also have an understanding of all competitive turns. Swimmers are generally 8-11 years old.

Training is planned to reinforce proper stroke technique, starts, and turns while increasing exposure to more advanced training and racing skills. This group has the opportunity to compete in 8-12 meets depending on the swimmer's age.

Age Group 2

This group practices three days a week. Each swimmer should have some competitive experience, and the ability to swim 100 yards of Freestyle, 50 yards of Backstroke, Breaststroke, and Butterfly. Swimmers are generally 10-13 years old.

Training is planned to provide a transition to our Age Group Advanced Group through reinforcement of proper stroke technique, starts, and turns while increasing exposure to more advanced training and racing skills. This group has the opportunity to swim in approximately 12 meets.

Age Group Advanced

This group practices 5 times a week. Each swimmer should have at least one season of year-round swimming, and/or extensive summer swim team experience, and the ability to swim 100 yards of Freestyle, Backstroke, Breaststroke, and 50 yards of Butterfly. This group is designed for the advanced swimmer committed to the sport. Swimmers are generally 10-13 years old.

Training is planned to provide reinforcement of proper stroke technique, starts, and turns while increasing exposure to more advanced training and racing skills. The swimmers in this group are expected to compete at recognized team meets and any championship meets for which they qualify. This group has the opportunity to compete in approximately 14 meets.

Age Group Elite, Requires Head Coach Approval

This group is an elite training program and requires head coach approval for placement in the group. This group practices 6 times a week. The Bronze 6 swimmer must be committed to the highest level of training and competition. The Bronze 6 swimmer must have one or more years of year-round competitive experience, and be able to swim 100 yards of Freestyle, Backstroke, Breaststroke, and 50 yards of Butterfly. Swimmers are generally 10-13 years old.

This group will begin the season working on stroke development while building an aerobic base. As the season progresses, proper stroke technique will be reinforced while the emphasis on conditioning and race development increases. The swimmers in this group are expected to compete at recognized team meets and any championship meets for which they qualify. This group has the opportunity to compete in approximately 14 meets.

Senior Prep

This group practices three times a week and has various levels of ability and commitment. The Silver 3 Group swimmer is making the transition from Bronze 3 to Silver 6, is relatively new to year-round swimming, or does not want to commit to a heavy training schedule. The majority of these swimmers also compete with their local high school teams. The swimmer should have some competitive experience and be able to swim 100 yards of Freestyle, Backstroke, Breaststroke, and 50 yards of Butterfly. Swimmers are generally 13 and older.

Proper stroke technique, race development, and aerobic training are emphasized. The ratio of training is determined by the needs of the individual swimmers. This group has the opportunity to swim in approximately 14 meets.

Senior

This group practices 6 times a week. The Silver 6 Group swimmer is committed to a more intense training program. The swimmer should have a minimum of one year of year-round competitive swimming experience, be able to swim 100 yards of all 4 strokes, and be accomplished in all competitive turns. Swimmers are generally 13 and older.

This swimmer continues to work on stroke technique, but the majority of training is geared to aerobic conditioning and race development. This swimmer is expected to compete at recognized team meets and any championship level meets for which they qualify. This swimmer has the opportunity to compete in approximately 14 meets.

Senior Elite, Requires Head Coach Approval

This group practices 8-10 times per week and is committed to an intense training program, including water and strength training. Senior Elite is designed for the swimmer committed to swimming at the highest levels. The swimmer should have a minimum of one year of competitive swimming experience, be able to swim 100 yards of all 4 strokes, and be accomplished in all competitive turns. Swimmers are generally 13 and older.

This swimmer continues to work on stroke technique, but the majority of training is geared to aerobic conditioning and race development. This swimmer is expected to compete at recognized team meets and any championship level meets for which they qualify. This swimmer in this group is working towards national competitions and has the opportunity to compete in approximately 16 meets.