COMPETITIVE PROGRAMS

ROCS Bronze Group

For competitive swimmers who are 10 to 13 years of age and want to compete in competitive meets with the goal to swim at the Eastern Ontario Regional Championships and Junior Provincial Championships. Emphasis is on development and refinement of strokes, starts & turns and building endurance in a fun environment.

Coach to swimmer ratio is approximately 1:16.  Bronze swimmers typically progress to the Silver group.

Regular training schedule as follows:

Please watch for information on the website about any revisions to the schedule of swim practices times and places.

Pre requisite: The swimmer should be able to swim all four competitive strokes legally for 100 meters and can swim 8 X 50 free on 1:05 holding 55 seconds. All new swimmers must be assessed prior to registering. All swimmers registering for this  group must commit to entering the meets and to practicing 4 times per week except under extenuating circumstances. If the swimmer or family cannot commit to this schedule there are other groups in the ROCS programs with less practices or meets which may be more suitable. Please speak to John or Claudia.

Registration is on a yearly basis. The season starts Tuesday, September 15th and runs until mid July. Practices may be reduced December 23th to January 3rd inclusive, March Break from the 16th until the 21st inclusive, and April 18th to May 2nd inclusive (Carleton pool closed for annual maintenance.)

ROCS Silver Group

For competitive swimmers who are 12 and over and want to compete in competitive meets with the goal to swim at the Eastern Ontario Regional Championships and Junior Provincial Championships. Emphasis is on refining all competitive strokes, starts & turns, learning how to train and pace, and improving endurance. Swimmers in this group must commit to the training and competition schedule until the season ends in mid July or when the last competition of the competitive year takes place.

Regular training schedule as follows:

Monday 6:00-7:30 pm (dryland 5:00-6:00pm)
Tuesday 6:00 -7:30 am 
Wednesday 6-7:40 pm (dryland 5:00-6:00pm)
Thursday 6:00-7:30 am   
Saturday 6:30-8:30 am (dryland 9:00-10:00)

Please watch for information on the website about any revisions to the schedule of swim practices times and places.

Coach to swimmer ratio is approximately 1:16.  There are approximately 8–10 competitions leading up to the EOSA Regional Championships and the Junior Provincial Championships or some other meet of the same calibre. It is an expectation that group members attend the majority of these except under extenuating circumstances. If the swimmer or family does not want to commit to this schedule there are other groups in the ROCS programs with less practices or meets available which may be more suitable. Please speak to John or Claudia. 

Silver swimmers typically progress to the Gold group.

Pre requisite: All new swimmers must be assessed prior to registering.

Registration is on a yearly basis. The season starts Monday, September 15th and runs until mid July or until the last meet of the competitive season. Practices may be reduced December 23th to January 3rd inclusive, March Break from the 16th until the 21st inclusive, and April 18th to May 2nd inclusive (Carleton pool closed for annual maintenance.)

ROCS Gold Group

For competitive swimmers who have qualified for Eastern Ontario Swimming Association (EOSA) long or short course championships and have goals to qualify and attend Provincial or National Championships. It is an expectation that members of this group attend the majority of practices and meets except under extenuating circumstances.

Pre requisite: EOSA qualifying standards and commitment to training and competition schedule. Athletes should be able to repeat 6 X100 metres of freestyle on 1:30 or less and 6 X100 metres IM or stroke (non-freestyle) on 1:45 or less. Coach to swimmer ratio is approximately 1:15.

Regular practice schedule as follows:

Monday 6:00-7:30 pm (dryland 5:00-6:00pm)      
Tuesday 5:00-6:30 pm
Wednesday 6:00-7:30 am(distance swimmers only)
Thursday 6:00-7:30 am (long course)
Thursday 5:00-6:30 pm (dryland 6:30-7:30pm)
Friday 6:00-7:30 am
Saturday 6:30-8:30 am (dryland 9:00-10:00)

Please watch for information on the website about any revisions to the schedule of swim practices times and places.
     
Running and strength training appropriate to the swimmers age and stage of development is also part of the training program. Emphasis is on refining strokes, starts & turns, learning how to train, learning how to race and build endurance, and strength and power development.

Swimmers selected for this group will, at times, train with the Carleton University Varsity Swim Team.

The meet schedule will consist of approximately 8-10 competitions during the season which runs from Monday, September 15^th until their season ending meet chosen at the discretion of the coaches (Provincials, Nationals or other) in July or early August.

Practices may be reduced December 23th to January 3rd inclusive, March Break from the 16th until the 21st inclusive, and April 18th to May 2nd inclusive (Carleton pool closed for annual maintenance.)

If the swimmer or family cannot commit to the requirements of this group, there are other groups in the ROCS programs with less practices or meets available which may be more suitable. Please speak to John or Claudia.

Registration is on a yearly basis.