There are three training programs: these include NATIONAL, SENIOR, and AGE GROUP teams. Regardless of the training program, the commitment to practice is the most important obligation an athlete brings to a team. This obligation includes being on time to practice, completing the full practice without disruption, an completing the workout sets. Disruptions of practice could bring dismissal from that practice or part of the practice.

During the school year, the SENIOR and AGE GROUP teams will practice six days per week, Monday through Saturday. The NATIONAL team will train seven days per week. On holidays and vacations during the school year, the NATIONAL, SENIOR, and AGE GROUP Training Program will have double sessions.

The NATIONAL TEAM is made up of swimmers who have achieved qualifying times for regional, national, and international level competitions. Athletes on the National team have chosen to train and prepare for competitions at this level. This commitment involves:

  1. Weights and aerobic strength work.
  2. Psychology related to the sport, to include arousal, relaxation, race planning, and mental rehearsal, as it relates to practice and competition
  3. Continued refinement and enhancement in stroke, turning, and starting
  4. A stress on conditioning andpreparation for the competitions necessary for this level of swimming.
  5. A significant commitment to the team's meet schedule, training, and preparation for these meets.
  6. The ability to manage multiple commitments, including to practice, meets, studies, and social life.

This group will train seven days per week.

The SENIOR TEAM is comprised generally of swimmers twelve years of age and older who have made Niagara Silver or Gold cut times and are training for Niagara and Regional meets. This commitment involves:

  1. Weights and aerobic strength work.
  2. Psychology related to the sport, to include arousal, relaxation, race planning, and mental rehearsal, as it relates to practice and competition.
  3. Continued refinement and enhancement in stroke, turning, and starting.
  4. A stress on conditioning and preparation for the competitions necessary at this level of swimming.
  5. A significant commitment to the team's meet schedule, training, and preparation for these meets.
  6. The ability to manage multiple commitments, including to practice, meets, studies, and social life.

This group will train six days per week.

C. The AGE GROUP TEAM will include 8- to 15-year-olds who are working towards Niagara Silver and Gold cut times. This commitment involves:

  1. Skill development in all four strokes.
  2. Development and maintenance of a conditioning base, with a gradual increase in the distance swimmers are expected to swim.
  3. Commitment to the team and attendance at all required practices.
  4. Preparation for team meets.

The SENIOR and AGE GROUP TEAM training programs will begin on April 20, 2009 and conclude August 15, 2009. Swimmers will compete in USA sanctioned competitions. These competitions are available in Southern Tier Swim League, Niagara Association, and the regional level.