J Swim Club

Bronze Group Description, Guidelines + Expectations:  

• Intro to competitive swimming fundamentals 
• Intro to teamwork, basic training etiquette and behavior
• Intro to drill progressions, starts, turns, finishes
• Improve in water conditioning
• Intro to swim meets

Prerequisites: Legally swim all four competitive strokes

Training Equipment: Mesh bag, snorkel, fins

Silver Group Description, Guidelines + Expectations:

• Intro to intervals and challenging practices
• Higher development of drill progressions, starts, turns, finishes
• Encouraged participation in swim meets
• Strong focus on kicking

Dryland Program: HoFForce – NOVICE

Model Practice Sets:

• 6×50 kick 1:30
• 3×100 IM 2:40
• 3×100 Free 2:00

Training Equipment: Mesh bag, snorkel, fins

Gold Group Descriptions, Guidelines + Expectations:

• Be able to mid-level drill progressions
• Increase aerobic endurance and advanced racing
• Commitment to swimming in meets
• Attend the majority of practices
• Attend dryland program

Dryland Program: HoFForce – FOUNDATIONAL

Model Practice Sets:

• 8×50 kick 1:10
• 5×100 IM 2:20
• 5×100 Free 1:50

Training Equipment: Mesh bag, kick board, fins, pull buoy, Strokemaker paddles, snorkel

Titanium Group Descriptions, Guidelines + Expectations:

• Compete in Regional and State meets
• Advanced race plan and implementation
• Attain proficiency with high level drill progressions
• High attendance rate is required
• Attend dryland program 

Dryland Program: HoFForce – ADVANCED

Model Practice Sets:

• 8×50 kick 1:00
• 6×100 IM 2:00
• 6×100 Free 1:30

Training Equipment: Mesh bag, kick board, FINIS parachute – Red, pull buoy, fins, Strokemaker paddles snorkel

Invite Only | Requires a recommendation from Coach Kelley and an official invitation and interview from Coach Hoffer

JForce Jr. Group Description, Guidelines + Expectations: 

• Commitment to swimming in all Regional, State, Sectional and National meets
• Exhibit proficiency of high-level drill progressions
• Ability to make workouts consistently
• Attend dryland and weights program

Dryland Program: HoFForce – EXPERT

Model Practice Sets:

• 8×50 kick 1:00
• 6×100 IM 1:40
• 6×100 Free 1:20

Training Equipment: Mesh bag, kick board, FINIS parachute – Red, FINIS Fulcrum paddles, Strokemaker paddles, FINIS Manta paddles, pull buoy, fins, snorkel, FINIS Alignment kick board, jump rope

Invite Only | Requires an official invitation and interview from Coach Hoffer

JForce Group Description, Guidelines + Expectations: 

• Commitment to swimming in all State, Sectional, and National meets
• Exhibit mastery of high-level drill progressions
• Ability to make workout consistently
• Attend dryland and weights program
• Required to attend mornings

Dryland Program: HoFForce – ELITE

Model Practice Sets:

• 8×50 kick :55
• 6×100 IM 1:30
• 6×100 Free 1:15

Training Equipment: Mesh bag, kick board, FINIS parachute – Red, FINIS parachute – Blue, FINIS Fulcrum paddles, Strokemaker paddles, FINIS Manta paddles, pull buoy, fins, snorkel, FINIS Alignment kick board, jump rope