Yeti Apprentice Program

Ages 5-13

Welcome to the Yeti Apprentice program, designed for young athletes aged 6-13 years! Dive into a world of adventure where you'll build foundational swimming skills, fall in love with the water, and develop a positive, fun mindset towards learning and self-improvement. Our goal is to prepare you for the next level, Yeti Warrior, by teaching essential swimming techniques and fostering a growth mindset. Join us and embark on a journey where every splash brings you closer to becoming a confident and skilled swimmer!

$160 Monthly

Yeti Apprentice Skills:

1. Completion of Yeti Prodigy in Swim School:

   • Description: Ensure athletes have a strong foundation in basic swimming techniques and water safety.

   • 25 yards of all 4 Strokes

   • 100 Front Crawl

2. Push-Offs and Tight Streamline:

   • Objective: Teach basic push-off techniques and Tight Streamline position for efficient starts.

   • Technique Breakdown:

     • Starting Position: Feet shoulder-width apart on the wall, knees at 90 degrees.

     • Hand Placement: Hands flat with fingers together, forming a Tight Streamline position above the head.

     • Engagement and Focus: Visualize the push-off, engaging core and leg muscles.

     • Push-Off Execution: Forcefully extend legs, pushing off the wall at a 15-degree angle upward.

     • Tight Streamline and Glide: Maintain a tight body position, with arms extended and squeezed against the ears.

3. Introduction to Dolphins:

   • Objective: Introduce the rhythm and basics of underwater dolphins.

   • Technique Breakdown:

     • Initiation: Begin with a strong, rhythmic body motion initiated from the core and glutes.

     • Efficiency: Perform small, quick kicks while maintaining a Tight Streamline position.

     • Transition: Smooth Dolphin to breakout transitions.

4. Basic Breakouts and Turns:

   • Objective: Execute basic breakouts and turns efficiently.

   • Technique Breakdown:

     • Timing: Time the breakout to maintain speed as the first stroke breaks the surface.

     • Execution: Transition smoothly from underwater to surface swimming.

     • Turns: Perform flip turns with precision and efficiency, maintaining speed through the turn.

5. Introduction to Competitive Strokes:

   • Objective: Teach the basics of Freestyle, Backstroke, Breaststroke, and Butterfly.

   • Technique Breakdown:

     • Freestyle: Focus on bilateral breathing and arm movements.

     • Backstroke: Emphasize body position and consistent kicking.

     • Breaststroke: Teach the basic kick and pull sequence.

     • Butterfly: Introduce the dolphin kick and basic arm movements.

6. Goal Setting and Growth Mindset:

   • Objective: Develop a positive attitude towards growth and improvement.

   • Technique Breakdown:

     • Set Goals: Work with the coach to set achievable swimming goals.

     • Growth Mindset: Learn about growth mindset and apply it to swimming practice.

7. Kick Sets:

   • Objective: Enhance kicking endurance and speed.

   • Technique Breakdown:

     • 300 Yards Kick: Perform a 300-yard kick set, focusing on maintaining speed and form. 3x dolphins off every wall.

     • Heart Rate Monitoring: Learn to check heart rate after the kick set.

8. Fun and Games:

   • Objective: Foster camaraderie and enjoyment.

   • Technique Breakdown:

     • End each practice with 5-10 minutes of fun activities and games.

     • Focus on building team spirit and enjoyment of swimming.

9. Competitions:

   • Objective: Gain competitive experience and test skills.

   • Technique Breakdown:

     • Participate in a minimum of 4 meets a year.

     • Compete in relays at qualified championships to build teamwork and competitive spirit.

10. Cap Color and Recognition:

    • Objective: Celebrate progress and achievements.

    • Technique Breakdown:

      • Neon Pink caps signify completion of the Learn to Swim program and getting onto the competitive USA Swimming team.

      • Regular recognition of milestones to motivate and inspire athletes.

Yeti Apprentice Mindset:

1. Clear Mind:

   • Objective: Learn to clear your mind and focus on the present moment.

   • Practice:

     • Mindfulness: Take a few minutes before and after practice to calm your mind.

     • Breathing: Use deep breathing to help you stay calm and focused.

2. Unlimited Potential:

   • Objective: Believe in your ability to achieve great things.

   • Practice:

     • Visualization: Imagine yourself swimming your best race.

     • Positive Thoughts: Tell yourself you can do it!

3. Smooth Movements:

   • Objective: Make your swimming smooth and efficient.

   • Practice:

     • Tight Streamline: Focus on keeping a straight and streamlined body position.

     • Transitions: Practice smooth turns and stroke changes.

4. Adaptability:

   • Objective: Be ready to handle any challenge.

   • Practice:

     • Scenario Training: Train in different situations to build flexibility.

     • Quick Thinking: Practice reacting quickly to changes.

5. Presence:

   • Objective: Stay fully focused on what you are doing right now.

   • Practice:

     • Focused Drills: Do drills that need your full attention.

     • Mindful Swimming: Pay attention to how your body moves in the water.

Using This in Practice and Races:

• Practice:

  • Start and end with mindfulness and breathing exercises.

  • Visualize your best swims and think positive thoughts.

  • Do drills to improve smooth movements and Tight Streamline.

  • Train in different scenarios to build adaptability.

• Races:

  • Use deep breathing to stay calm before your race.

  • Visualize your race and think positive thoughts.

  • Focus on smooth and efficient movements during your race.

  • Be ready to adapt to any challenges during the race.

By adopting this mindset, athletes will develop focus, calm, and smooth movements, helping them to swim their best and reach their full potential.