25/08/2025
Lakers Aquatic Club
Registration Updates
Good Afternoon Laker Family,
We are so excited about the upcoming session. We just wanted to make sure that everyone has all of the latest information regarding the upcoming session. So, below are things you should know. If you have questions, I encourage you to reach out. We know that things are a little bit different, but we promise they are going to be great!
So, read through the information below. Let us know if you have any questions, and get ready for a great season!
Lakers Aquatic Club: Group Placement & Goal Sheet Guide
Summer/Fall Season Overview
Team Meeting September 8th at Lakeshore 6:00pm
All swimmers must attend the first day team meeting (approximately 30 minutes) whether or not you are swimming for all of the season. We will cover how to fill out your goal sheet if you have not done so (you will be asked to revise it if needed), expectations in and out of the pool, and answer as many questions as we can.
Practice & Dryland
• There will be a general sign in sheet closest to the entrance. All swimmers must sign in and out every day, check off their group, and provide a numeric score on their performance.
• Practice will be at Lakeshore High School most nights unless to pool availability changes (home high school meets at Lakeshore, and construction is pending at Lakeview)
• All groups should show up 15 minutes early to sign in and stretch.
• We aim to start practice at 5:30 PM, for Speedsters and Gold Star. If you are a speedster and can show up at 5:15PM, we will do a short calisthenics session on the deck, and get in the water at 5:30pm. Core/medicine ball workout M/W/F, and jump rope with lat pulldowns or chin ups Tu/Th (dryland routine may vary) Blue Star’s dryland will be similar but will start at 6:00pm.
• For Gold Star, if you do not think you are ready for a full dryland session with swimming, and only wish to commit to a half hour to start please talk to the coach, and we will figure out a way to ease you in.
• High school meets (usually Tues/Thurs) may impact scheduling — we will adapt as needed.
Choosing Your Group
You may self-select based on the descriptions below or request an evaluation.
Speedsters: Swim M-Fr 5:30-6:30pm (15min calisthenics prior if possible)
• Be 42” tall, kick with a kick board, able to swim one length of the pool on stomach or back, able to put on your goggles by yourself, and comfortable going under the water.
• Practice: M-F (15 min calisthenics + 1 hr. swim)
• Should attend at least two days per week but may attend on all days if they are ready.
• Equipment: Goggles, cap, FINIS Freestyle kickboard, PDFs
Blue & Blue Star: Swim M-Sa, Dryland 6:30-6:55pm, 7:00-8:30pm swim. Saturday swim 8-10am. Blue Star must wear regular exercise shoes for dryland.
• Swim 200 free + 200 IM nonstop, swim for ~20 min w/ short breaks
• Blue Star includes dryland:
• M/W/F: Core + med ball, Tu/Th: Jump rope, chin-ups, or outdoor cardio.
• You should attend a minimum of 3 practice sessions per week, but recommend that you swim 5 days per week if you wish to move up to Gold. Talk to the coach to adjust your training goals.
• Saturday swim needs permission of the coach.
• Compete in at least 1 meet/month (2 days if possible)
• Equipment:
◦ Goggles, cap, FINIS Freestyle kickboard, PDFs
◦ FINIS Freestyle Snorkel required
◦ Blue Star: 2–4 lb. medicine ball + jump rope
Gold & Gold Star: Swim M-Sa, Weekdays 5:30-6:20pm Dryland, 6:30-8:30 Swim. Saturday Swim 8-10am. Gold Star must wear regular exercise shoes for dryland.
• Swim 1000 yards or 400 IM nonstop, ~30 min continuous swim
• Know how to swim on basic intervals, and regularly calculates their time
• Higher intensity group
• Dryland for Gold Star: ~1 hour daily
• M/W/F: Core + med ball, Tu/Th: Jump rope, chin-ups, or outdoor cardio.
• Must train 5–6 days/week if aiming for State Cuts or higher. If this is not your goal, it is recommended you attend a minimum of 3 days per week to prevent injury. Talk to the coach to adjust your training to meet your goals
• Equipment:
◦ Goggles, cap, FINIS Freestyle kickboard, PDFs
◦ FINIS Freestyle Snorkel required
◦ Gold Star: 4–8 lb. medicine ball + jump rope
Goal Sheets & Journals
• Fill out as much of your goal sheet as possible PRIOR TO THE TEAM MEETING ON THE FIRST DAY (include current & goal times). Be ready to ask questions.
• Blue & Gold swimmers: Keep a journal to track:
◦ What you ate
◦ How you slept
◦ Practice effort & technique
◦ Mental focus & school/life balance
• Your coaches track performance — but so should you!
Equipment Reminders
All equipment should be labeled and kept in a mesh bag behind your lane.
• Kickboard: FINIS Freestyle (preferred)
• Fins: FINIS PDFs (rounded, small)
• Snorkel: FINIS Freestyle only (bent top for proper head position)
• Medicine Ball (if applicable):
◦ Ages 9–10: 2-4 lb.
◦ Ages 11–14: 4–6 lb.
◦ Ages 15–17: 6–8 lb.
◦ Choose lighter if unsure — we may offer equipment swaps at season end!
Sign Up Now!
Registering for upcoming swim season.
