Practice

Practices are the most important aspect of competitive swimming. It is at practice where instruction is given, skills are learned and developed, and the training necessary for development and achievement occurs. A regular practice schedule is necessary, and those swimmers with regular practice attendance throughout the course of a season do not usually miss out on anything. In some training groups, it is not necessary that swimmers attend practice on a daily basis. As swimmers grow and improve it is necessary to increase the amount of practice time and practices attended in order to maintain progress. Swimmers who make the most of practice opportunities typically make the greatest gains over the course of a season. Insufficient and/or erratic training usually leads to less than optimum progress and performance.

 

Locations

During the spring, fall, and winter sessions, practices are held at either Central Campus pool (25 yard pool), 1800 Grand Avenue, Des Moines, Urbandale High School pool (25 yard pool), 7210 Aurora, Urbandale, or Valley High School pool (25 yard pool) 1140 35th Street, West Des Moines. During the summer, practices are held both at Ashworth pool (50 meter outdoor pool), 101 45th Street, Des Moines and Central Campus pool.

 

Practice Schedule

Practice times for each training group are well publicized and can be found on the monthly practice schedule that is handed out by the coach at the beginning of each month. The practice times can also be found on the CIA web page www.centraliowaaquatics.org and by calling the CIA hotline at (515) 223-1267.

 

Practice Changes

If for any reason practice will need to be either changed or cancelled, there will be a message on the CIA hotline (515) 223-1267. Please call the hotline before leaving for practice.

 

Training Groups

Training groups are divided according to age, experience, ability, and commitment. Registration fees are based on which training group is selected. Swimmers can not swim with a different training group than the one that he/she signed up for. Training group assignment is to subject to approval by the Head Coach. Within each group, swimmers are assigned a lane with swimmers of similar ability. This provides the best teaching and practice environment. CIA strives to offer an excellent training environment to its members. Swimmers are placed in practice groups based on age, ability, experience, and interest. More explanation is given below:

 

Competitive Training Groups

Competitive training groups are divided according to age, experience, ability, and commitment.  Registration fees are based on which training group is selected.  Swimmers can not swim with a different training group than the one that he/she signed up for.  Training group assignment is to subject to approval by the Head Coach. Within each group, swimmers are assigned a lane with swimmers of similar ability.  This provides the best teaching and practice environment.  CIA strives to offer an excellent training environment to its members.  Swimmers are placed in practice groups based on age, ability, experience, and interest.  More explanation is given below:

Pre-Competitive Training Program:

l The Pre-Competitive swimmers are primarily 10 and under beginning swimmers who can perform the freestyle for 25 yards. Pre-Competitive swimmers will learn competitive skills for all four strokes, plus starts and turns. Emphasis is ninety-five percent instruction. The Pre-Competitive group meets 3 times a week for 50 minutes each month.

Age Group Training Program:

l The Age Group swimmers range in age from 12 years old and under. These swimmers have swim experience, want to get more out of swimming, and are looking to advance competitively. Emphasis is on stroke development, technique, and conditioning improvement. These swimmers may or may not have state qualifying times. Practices for Age Group swimmers are an hour and a half each day. CIA offers up to 6 practices a week for its Age Group swimmers during the spring, fall, and winter sessions (M-F evenings/ Saturday mornings) and up to 6 practices a week during the summer session (M-F mornings or evenings/ Saturday mornings).

Senior Group Training Program:

l The Senior Group swimmers range in age from 13 years old and older. These swimmers have several years of competitive experience. This group is for the more serious committed swimmer. Emphasis is on stroke refinement, fine tuning, and conditioning improvement. Practices for Senior Group swimmers are 2 hours a day. CIA offers up to 9 practices a week during the spring, fall, and winter sessions (M-W-F mornings/ M-F evenings/ Saturday mornings) and up to 11 practices a week during the summer session (M-F mornings and evenings/ Saturday mornings).

High School Training Program:

l The High School group is the same as the Senior Group, except a swimmer does not participate with CIA during his/her high school season. A high school swimmer does have the option to practice with the head coach during his/her high school season, one night a week after CIA’s competitive team is finished. There is an extra fee for this.


High School Prep Program:

l The High School Prep Program is offered only in the summer (June and July). This program is limited to those swimmers who have just finished the 8th grade, 9th grade, 10th grade, and 11th grade. This program is designed for those high school swimmers who want to get in shape for the upcoming swim season or who want to stay in shape during off-season and do not want to practice in the long course pool. This program is offered in a short course pool as opposed to CIA’s competitive team, which will be practicing in a long course pool. A USA membership is not required. CIA offers up to 5 practices a week through the months of June and July (M-F mornings).



Master’s Training Program:

l CIA’s Master’s program provides organized workouts for adults, aged 18 and over, who are dedicated to improving their fitness through swimming. For each master’s practice, CIA provides a coach, structured workouts, and a well-thought-out training program. CIA offers 3 practices during the spring, fall, and winter sessions (M-W-F mornings) and 5 practices during the summer (M-F mornings).

 

Practice Equipment

Swimmers are responsible for maintaining their equipment in good working order and bringing it to practice daily. Swimmers should have the following equipment:

• Suits
• Caps
• Goggles
• Kickboard
• Pull buoy
• Paddles (certain training groups)

 

Practice Habits

Practice attendance is to be thought of as the foundation for a swimmer’s development. Swimmers need to come to practice prepared to succeed and be coached. Punctuality is important. Starting times for practices are well publicized. The coaching staff recognizes situations arise that prevent swimmers from getting to practice on time, and in such cases, it is better to arrive late than not at all. However, that is not meant to be license for swimmers to arrive whenever they feel like it. Swimmers arriving late for practice are disruptive to the team, and often miss out on important announcements and instructions. Swimmers are expected to behave at practice in a manner conducive to teaching, learning, training, and improving. Respect for self, teammates, coaches, parents, and all people affiliated with CIA are of utmost importance. If a swimmer’s behavior affects other swimmers or the ability of the coach to perform his/her duties, the swimmer will be asked to leave practice.

 

Observation at Practice

Parents are welcome to observe practice as long as they stay in a designated area off of the pool deck. Please be aware, the presence of a parent or the actions of a parent at a practice can both be a distraction and a disruption. If this is the case, the parent will be notified of the situation. Coaches can be available both before and after practices for any questions or concerns.