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MAC Group Levels and Training Progression

The MAC Standard

We believe in long term athlete development. Our goal is to develop young athletes in a well balanced progression with proper technique and training so that swimmers are able to improve as they continue to grow. At MAC we consider ourselves as an IM based team, meaning we focus on developing all four strokes equally. While a swimmer may have a stronger stroke we work to make all of our age-groupers well rounded in all areas of swim. We take it one length at a time to make sure that swimmers understand and can master each step in the process before moving on to the next. Our goal for every swimmer on the team is to try every event and distance offered in their age group once per season. We encourage this because over an athlete's development they may improve at different strokes and distances throughout their career. By continuing to improve and grow in as many areas as possible athletes will have more enjoyment and fulfillment in the sport, which will give them self confidence and allow them the opportunity to participate in the sport longer.

Determining The Best Fit

Kids develop at different stages and rates and ages.The coaching staff has developed a 3 tier approach in determining the best fit for each swimmer's stage of development to help their long term athlete development:

  • Age of the swimmer
  • Physical abilities (practice and meets)
  • Emotional readiness 

Many misconceptions happen when swimmers (and parents) focus primarily on time standards, best times and the age of the swimmer for group moves. This mentality means that a swimmer's season successes (or failures) are based solely on whether the swimmer moves to a new practice group. Swimmers should avoid this mindset in their training and when determining success. Our goal is to develop the “whole swimmer” to guide them and give them the resources and opportunities to grow as an individual.

MAC Group Placement Criteria

Coaches take many factors in their decisions when determining group placements each season. We understand and are aware of individuals' training habits, attendance, work either and work with each other to assess and determine which group is the best fit for each swimmer. Our goal is to help athletes reach their potential and goals through structure, hard work and self discipline.

Age of the Swimmer

  • White: 8 and Under
  • Red: 9-10
  • Blue: 11-12
  • Bronze: 13 and Over
  • Silver: 13 and Over
  • Gold: 13 and Over

Physical Attributes

  • Practice Training
  • Sustained effort level throughout practices and practice sets 
  • Consistently attends practice
  • Prepared to start practice on time and arrives early
  • Completes entire practices and finishes sets without multiple interruptions or stopping
  • Completes challenging sets 
  • Trains at their ability in practice (example: challenges themselves to improve practice performance and not just meet performance)
  • Strives to go above and beyond the bare minimum
  • Meet Performance
  • Time Standards 
  • MAC Standard- tries to compete in all events including four strokes & distances (50,100, 200), distance free events (400/ 500, 800/1000,1500/1650)

Emotional Maturity

  • Demonstrates “coach-ability" 
  • Listens and is attentive while the coach is speaking
  • Understands instructions and what is being asked of them
  • Willingness to receive feedback and apply instructions in training and competition
  • Posses emotional maturity for their age
  • Demonstrates sustained concentration on the task at hand
  • Positive influence among teammates​
  • Acts responsibly in and out of the pool
  • Has an “Can Do” attitude (especially when things are not challenging)
  • Demonstrates resilience and the ability to overcome adversity 
  • Demonstrates the drive to continue to learn and improve

When the coaching staff feels that an individual has achieved all three tiers they will approach the athlete and parent to talk about moving to an appropriate level. Swimmers and parents should keep in mind that in the larger scheme of a swimming career, practice group placement is only temporary, and moving to a more rigorous group lies within the swimmer’s own preparation, attitude, and effort. In order to meet increased expectations and intensity in training for the next group, swimmers MUST demonstrate they can swim above and beyond the challenges of their current practice group. Coaches place swimmers in groups where they will have the best opportunity to reach their full potential, as well as prevent injury and avoid getting overwhelmed and discouraged. If you have any questions or concerns, please contact your swimmer's lead coach.

Select Program

Our Select Program offers a progression and path toward long term development in the sport through building a base of proper technique beginning with our most novice swimmers through our high school athletes. This is our seasonal program which is divided into 4 separate sessions: Fall, Winter, Spring and Summer. An athlete can choose to participate in individual sessions or the entire year.


We encourage swimmers to attend the practices scheduled for their group. As an athlete, practice is one of the few things that you control that can help you excel at the sport. Your motivation, nutrition and support are all important, but it is practice that contributes the most to your success.


Meet participation is highly recommended. We expect swimmers to attend at least one meet per session. Meets help to improve on the training we do in practice, gauge improvement and show things that we need to work on further. Meets also help build relationships between swimmers, coaches, teammates and help promote team bonding. Unlike summer league swimming, swim meets leading up to the season championship meet are not focused primarily on “winning” and “placing” but rather on technical improvement. Technical improvements result in faster swimming, but not always right away. Swimming fast is important, but so is technique, endurance, and race strategy.

Performance Program

Our Performance Program is for those swimmers preparing to compete beyond State Level on to Zone, Sectional, National and Olympic Trial Levels. These are year-round training programs. Swimmers will compete at least once per month and they must have the desire and commitment to train diligently.  Swimmers are expected to meet and maintain practice requirements of their group. The standard is set high and participants are expected to make the scheduled workouts. This program has a more extensive meet and travel meet schedule.  Swimmers achieving cuts for Sectional & National meets are expected to travel to these meets to represent MAC. Swimmers are required to have a coach invite to enter these groups and new members must try out. The performance level training groups are designed for the serious, dedicated swimmer who is committed to swimming as his/her main sport and social structure.

MAC Age Groups (12 & Under)

White Select (8 & Under)

An introduction to competitive swimming for our youngest athletes interested in developing endurance, technique and confidence to join our competitive USA Swim team.  Swimmers in this group will learn the basics of being part of a swim team including dives, turns and workout sets. Required skills for this group is the ability to swim and kick 25 yards of two strokes.

Practice/Attendance: 3 practices / week (45 min);  Families are encouraged to go as often as possible

Advancement: Once swimmers truly understand and can demonstrate the fundamentals of each of the strokes and can meet the practice standards and commitment expectations they can move to Red Select or White Performance at the coaching staff's discretion.

White Performance (8 & Under)

Besides working on the four competitive strokes, the fundamentals of swimming including: starts, turns, swim etiquette, the main drills we use at MAC, and listening to and working with the coaches.

Practice/Attendance: 3 practices / week (60 min) and 1 dryland (30 minutes) ; Families must commit to attending 60% of practices and 1 meet per session. Swimmers in this group often make up our 8&U state team and year round participation is highly encouraged.

Training Standards:

  • Swim and Kick 50 yards of all 4 strokes
  • 6 x 50 Free @ 1:10
  • 10 x 25 Kick @ :40

Advancement: Once swimmers truly understand and can demonstrate the fundamentals of each of the strokes and can meet the practice standards and commitment expectations they can move to Red Select or Red Performance at the coaching staffs' discretion.

Red Select (9-10)

Swimmers advance their understanding of the fundamentals of all four of the strokes, starts, turns, learning the drills that we use across all of our groups as well as the fundamentals of swim sets including using intervals and pace clocks.

Practice/Attendance: 4 practices / week (60 min) ; Families must commit to attending 60% of practices and 1 meet per session

Training Standards:

  • Swim and Kick 50 yards of all 4 strokes
  • 6 x 50 Free @ 1:05
  • 3 x 100 IM @ 2:20
  • 6 x 50 Kick @ 1:15

Advancement: When a swimmer can meet the practice standards and commitment expectations they can move to Red Performance, Blue Select or Blue Performance at the coaching staff's discretion.

Red Performance (9-10)

Swimmers advance their understanding of the fundamentals of all four of the strokes, starts, turns, learning the drills that we use across all of our groups as well as the fundamentals of swim sets including using intervals and pace clocks as part of a year round training program.

Practice/Attendance: 4 practices / week (60-75 min) and 1 dryland (45 min) ;  Families must commit to attending 60% of practices and 1 meet per month. Year round participation is expected.

Training Standards:

  • 6 x 100 Free @ 1:50
  • 5 x 100 IM @ 2:00
  • 10 x 50 Kick @ 1:05

Advancement: When a swimmer can meet the practice standards and commitment expectations they can move to Blue Select or Blue Performance at the coaching staffs' discretion.

Blue Select (11-12)

is a group for swimmers to advance their understanding of the fundamentals of all four of the strokes, starts, turns, learning the drills that we use across all of our groups as well as the fundamentals of swim sets including using intervals and pace clocks. This group focuses on improving stroke technique and building endurance. 4 practices a week are offered and a 60% practice attendance with the participation of one meet per session is required.

Practice/Attendance: 4 practices / week (75 min) ;  Families must commit to attending 60% of practices and 1 meet per session

Training Standards:

  • Swim and Kick 75 yards of all 4 strokes legally
  • 6 x 100 Free @ 1:50
  • 4 x 100 IM @ 2:00
  • 8 x 50 Kick @ 1:05

Advancement: When a swimmer can meet the practice standards and commitment expectations they can move to Blue Performance or Bronze Select at the coaching staff's discretion.

Blue Performance (12 & Under)

Year round participation is expected. Blue Performance is for our advanced 11-12 swimmers that have achieved a Wisconsin State time cut. This group will start to develop and prepare swimmers for our 13 and over senior program. 5 practices a week are offered and 80% practice attendance with the participation of one meet per month is required.

Practice/Attendance: 5 practices / week (90 min) and 2 dryland (45 min) ;  Families must commit to attending 80% of practices and 1 meet per month. Year round participation is expected.

Training Standards:

  • 10 x 100 Free @ 1:35
  • 8 x 100 IM @ 1:45
  • 8 x 100 Kick @ 1:55

Advancement: When a swimmer can meet the practice standards and commitment expectations they can move to Bronze Select or Bronze Performance at the coaching staff's discretion.

MAC Senior Groups (13 & Over)

Bronze Select

Bronze Select is the ideal group for swimmers coming up from our Blue Select age group program, seasonal high school swimmers, multi-sport athletes, or those with competitive swimming experience new to MAC. Here swimmers will start to specialize in stroke work and will focus on two things: 1) Further their aerobic base and 2) stroke and race specific specialization. Practices are generally four to five times a week at 1.5 hours and participates in two MAC dryland workouts a week. Competitions are generally 1-2 meets per month with 1-2 travel meets per season. Swimmers may be invited to Performance once they have advanced and are ready to commit to Performance standards. 60% practice attendance is encouraged.

Practice/Attendance: 4-5 practices / week (90 min) ;  Athletes are encouraged to attend 70% of practices and 1 meet per session

Training Standards:

  • 8 x 100 Free @ 1:40
  • 6 x 100 IM @ 1:50
  • 12 x 50 Kick @ 1:00

Advancement: When a swimmer can meet the practice standards and commitment expectations they can move to Blue Performance or Bronze Select at the coaching staff's discretion.

Bronze Performance

Bronze Performance for swimmers that are dedicated and want to take their swimming to the next level. These swimmers are advanced in all four competitive strokes, starts, and turns and are ready to commit to the rigorous year-round training regimen and standards of the group. Here swimmers will specialize in stroke work and will focus on two things: 1) Further their aerobic base and 2) stroke and race specific specialization. Practices are generally six times a week complimented with dryland training. Competitions are generally 1-2 meets per month with 1-2 travel meets per season. Swimmers may be invited to this Performance group when they are mentally and physically ready for further training. Year round participation is expected and participation in the meets listed on the performance schedule. Swimmers are expected to participate in the highest meet they qualify for at the end of each season. 70% attendance is required.

Practice/Attendance: 6 practices / week (2 hr) and 2 dryland (1 hr) ; Athletes are required to attend 80% of practices and regularly attend meets and compete in the highest meet they qualify for each season

Training Standards:

  • 10 x 100 Free @ 1:30
  • 8 x 100 IM @ 1:40
  • 8 x 100 Kick @ 1:50

Silver Performance

Silver Performance requires a year round commitment and athletes are expected to commit to morning and evening swim including dryland workouts. The Performance Silver swimmers should have at one State qualifying time. These swimmers are advanced in all four competitive strokes, starts, and turns and are ready to commit to the rigorous year-round training regimen and standards of the group. Here swimmers will specialize in stroke work and will focus on two things: 1) stroke and race specific specialization and 2) striving for their full potential as a student-athlete. Practices are generally six times a week in-water and include weekly dryland. Competitions are generally 1-2 meets per month with several travel meets per season. Swimmers are expected to participate in the highest meet they qualify for at the end of each season. (80% attendance)

Practice/Attendance: 8 practices and 2 dryland / week ; Athletes are required to attend 90% of practices and regularly attend meets and compete in the highest meet they qualify for each season

Training Standards:

  • 8 x 200 Free @ 2:30
  • 6 x 200 IM @ 2:40
  • 10 x 100 Kick @ 1:35

Gold Performance

Gold Performance is the peak performance group within the MAC Training Progression where you will find the swimmers training in preparation for Nationals, college swimming, Olympic Trials and International competition maximizing a swimmer’s potential. Swimmers must have achieved a USA Sectional Time Standard to be in this group. Technical precision and efficiency are a focus of both the athlete and coaches. Dryland is held 4 days per week including weight training.Swimmers are expected to participate in the highest meet they qualify for at the end of each season (Sectionals, Futures, Winter Juniors, Summer Juniors, US Open, Olympic Trials). (90% attendance required)

Practice/Attendance:  9 practices and 3 dryland / week ; Athletes are required to attend 95% of practices and regularly attend meets including 3-4 travel meets per year and compete at the highest level of USA Swimming (Sectionals, Futures, Junior Nationals, etc.)

Training Standards:

  • 8 x 200 Free @ 2:20
  • 6 x 200 IM @ 2:30
  • 10 x 100 Kick @ 1:30
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