The Team

Dragons 2026-2027 Practice Schedule

Effective -- Sept 2026

Sr Elite

  • Mon, Tue, Thu, Fri: 4:15 PM – 6:30 PM
  • Wed: 6:00 AM – 7:30 AM & 4:15 PM – 6:30 PM (TFA 4:30 PM – 5:30 PM)
  • Sat: 6:00 AM – 7:30 AM (TFA 9:00 AM – 10:00 AM)

Gold

  • Mon, Tue, Thu, Fri: 4:15 PM – 6:30 PM
  • Sat: 6:00 AM – 7:30 AM

Silver

  • Mon, Wed, Fri: 5:00 PM – 6:30 PM
  • Sat: 7:30 AM – 8:15 AM

Bronze

  • Tue, Thu: 3:30 PM – 4:30 PM
  • Sat: 8:15 AM – 9:00 AM

Pre-Comp 1

  • Thu: 4:30 PM – 5:15 PM
  • Sat: 7:30 AM – 8:15 AM

Pre-Comp 2

  • Tue: 4:30 PM – 5:15 PM
  • Sat: 8:15 AM – 9:00 AM

FGSC Training Groups

Athlete Development through Age Group Swimming

FGSC Dragons offer 2 developmental & pre-competitive levels that aim to bridge the gap between lessons and competitive swim team.

Pre-Comp 1:

  • Minimum completion of level 3 swim lessons
  • Fundamental understanding of Freestyle and Backstroke
  • 15 yards Freestyle, Backstroke, and Flutter Kick in streamline and superman
  • Required Training Equipment: Goggles
  • Focus = Build freestyle and backstroke mechanics through kicking, posture, line & balance. Introduce progressions for breaststroke and butterfly by building the strokes from the inside out. Introduce streamlining, flip turns, open turns and circle swimming. Introduce the Racing Start progression.

Pre-Comp 2:

  • Minimum of 5 years old
  • Minimum completion of level 5 swim lessons
  • 25-yard Freestyle with side breathing
  • 25-yard Backstroke
  • Required Training Equipment: Goggles
  • Focus = pre-competitive, bridge the gap between lessons and competitive swim team

FGSC Dragons 4 Competitive levels

Bronze:

  • Minimum of 5 years old
  • 50-yard Freestyle with side breathing
  • 50-yard Backstroke
  • Safely Dive from the side
  • Required Training Equipment: Swimming Fins

Silver:

  • Minimum of 9 years old
  • Legal in all 4 competitive strokes and the ability to consistently swim all four strokes legally
  • Complete 8 x 50 Freestyle @ 1:15
  • Required Training Equipment: Swimming Fins & Swimmer Snorkel
  • Focus = Stroke, Turn & Start Refinement, introduction to the pace clock
  • Focus = Stroke Development & the competitive basics

Gold:

  • Minimum of 11 years old
  • Legal in all 4 competitive strokes
  • Demonstrates proficiency in practice
  • Complete 8 x 100 @ 1:35
  • Required Training Equipment: Goggles, Swimming Fins & Swimmer Snorkel, Small Bands
  • Focus = Stroke, Turn & Start Refinement. Using & understanding the pace clock. Proficient in underwater swimming and begin to teach race strategy.

Senior Elite:

  • Minimum of 13 Years old
  • Proficiency in all 4 competitive strokes
  • Complete 8 x 100 @ 1:25
  • Required Training Equipment: Swimming Fins, Swimmer Snorkel, Small Bands, Pull buoy, Paddles and Tempo Trainer
  • Focus = Stroke, Turn & Start Refinement. Using & understanding the pace clock. Perfect underwater swimming. Become academic about your sport, teaching race strategies & advanced tactics.

*Swimmers may be allowed to advance to a new group with Head Coach approval

*Practice attendance philosophy: What you put in you get out. Goals, commitment and effort must align.

*Meet attendance expectation: Expected to attend/support all home meets. Away meets family decision.