At HCA, swimming isn’t just a sport — it’s a journey. From the first dive to the highest-level competition, each of our swimmers travels through purpose-driven stages of development. Along the way, they build technique, confidence, strength, and — most importantly — a commitment to their team.
Explorer Group
Age Range: Typically 10 and under
This is where it all starts. Swimmers dive into the world of technique and fun, while making new friends and learning to love the sport of swimming.
Focus Areas:
Become proficient in all four competitive strokes
Build balance, breath control, proper streamlining, and turns
Learn through games, drills, and encouragement
Team Concepts: Swimmers celebrate each other, cheer often, and begin to understand the meaning of team spirit.
Dryland: Agility, core strength and posture, coordination, and athletic movement.
Practice Schedule:
3 to 5 practices/week | 45 to 75 minutes
Adventurer Group
Age Range: Typically 11 to 13
Now that the foundation is strong, it’s time to dig deeper. Training gets a little tougher, goals get clearer, and swimmers start to see how purposeful training and hard work pay off.
Focus Areas:
Maintain stroke technique under increasing workloads
Develop mental focus, race preparation, and accountability
Begin to understand the how effort translates into performance
Team Concepts: Swimmers learn how to support — and be supported by — each other. Teammates encourage each other through the grind, and learn how to be reliable and inspirational training partners.
Dryland: Bodyweight strength, mobility, agility training, and posture-based movement.
Practice Schedule:
4 to 6 practices/week | 90 to 120 minutes
Challenger Group
Age Range: Typically 12 to 14
This is where swimmers become students of the sport. Training becomes more intentional and strategic. Athletes begin refining the skills that separate competitors from champions — while investing in the success of their teammates.
Focus Areas:
Refine technique: starts, turns, underwaters, and transitions
Build speed, endurance, and tactical race strategies
Increase ownership of both training and development
Team Concepts: Swimmers are expected to lead through their actions — creating energy in practice and demonstrating how individual effort impacts the team.
Dryland: Functional strength, resistance tools (e.g., med balls, cords), mobility, and injury prevention.
Practice Schedule:
6 practices/week | 90 to 120 minutes
High Performance Prep
Age Range: Typically 12 to 14
This is where commitment sharpens and purpose takes hold. Swimmers in HPP prepare for the next level — refining their skills, increasing their training intensity, and learning to become role models in and out of the water. Athletes begin to clarify their goals and determine where their training path leads next.
Focus Areas:
Increase training intensity and adapt to higher volume
Refine racing skills: starts, turns, underwaters, and transitions
Develop advanced pacing strategies and meet preparation habits
Build consistency, resilience, and accountability
Team Concepts: Swimmers are expected to lead through focus, energy and discipline. They contribute to a positive, team-first environment and set the tone for the Age Group Program.
Dryland: Progressive strength and mobility work designed to build foundational power, coordination, and injury prevention. Includes resistance tools, dynamic movement, and prehab.
Practice Schedule:
6 to 8 practices/week | 120 to 150 minutes
Senior Group
Age Range: Typically 15 and up
This group trains with intention. They understand the value of hard work, the rhythm of consistent training, and the discipline required to progress and achieve.
Focus Areas:
Emphasize IM development, race pace work, and aerobic power
Sharpen race-day execution and technical consistency
Increased focus on both mental and physical preparation
Team Concepts: Swimmers are expected to lead by example, mentor younger teammates, and elevate team standards through their actions.
Dryland: Structured strength and and conditioning focused on explosive movement, mobility, and long-term performance.
Practice Schedule:
6 to 9 practices/week | 120 to 180 minutes
High Performance Group
Age Range: Typically 15 and up
This is where it all comes together — skill, mindset, consistency and strengthening team culture. HP swimmers are focused, driven and fully committed to their goals. The HP Group embodies HCA’s team identity.
Focus Areas:
High-intensity race-focused training
Continue to refine technique, pacing, and meet preparation
Target qualifying meets: Futures, Junior Nationals and beyond
Team Concepts: HP sets the tone for the entire team — leading with purpose, integrity, and pride in HCA.
Dryland: Advanced power and strength training with access to St. Stephen’s strength and conditioning facility.
Practice Schedule:
8 to 9 practices/week | 120 to 180 minutes
