High School Pre-Season and Pre-Competitive Team

PLEASE NOTE: Due to the COVID-19 Pandemic, we will not be offering our regular Fall 2020 or Spring 2021 Pre-Comp session. Please check back again in late 2021 for a possible Fall 2021 session. We are sorry for this inconvenience.

The Cougar Aquatic Team offers a program to non-team members. This program is ideal for:

  1. middle and high school swimmers who wish to maintain their aerobic base while continuing to improve their skills in all four competitive strokes before the school swim team season begins
  2. younger swimmers wishing to be part of a team

Practices are coached by members of the Cougar Aquatic Team coaching staff using our training methods. The program covers:

  1. Cougar Aquatic Team stroke drills & technique work
  2. 30 minute “main set” minimum per practice
  3. work on starts, turns and finishes
  4. dry-land: emphasis on balance, stretching/flexibility, core strength and coordination
  5. interval training and test sets
  6. distance challenge – 500 and 1,000 yard freestyle swim
  7. a fun intrasquad meet on the last practice date. This mini-meet exposes participants to the fun and excitement of a swim meet environment, as well as provides them an opportunity to show off the skills they’ve learned to family and friends. 

A try-out is NOT necessary for acceptance into the pre-competitive group, however swimmers must be able to complete two laps of freestyle unassisted.

Program Info

High School Off-season Program (8th grade up)
Tuesdays, Thursdays, & Fridays – 4:00 to 5:30pm

  • Fall Session: 8 weeks (September – November)
  • Spring Session: 6 weeks (April – May)

Pre-Competitive Team (7th grade down)
Tuesdays, Thursdays, & Fridays – 4:00 to 5:00pm

  • Fall Session: 8 weeks (September – November)
  • Spring Session: 6 weeks (April – May)

A registration link will be sent first to previous Pre-Season, Pre-Competitive Team swimmers, followed by a link posted to the website a few days later.

If you have questions or would like to be added to the email list when the registration link opens, please contact our Head Coach at

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