About Us

North Rockland Aquatic Club, continuing in its tradition since 1987, offers training and practice groups      for swimmers of all ages and ability levels. It is the goal of NRAC to offer age specific training for all our athletes geared on developing everyone to the best of their abilities.  Our goal is to provide, structure for personal growth, skill development, and create the opportunities for success in the sport of swimming. 

We are a Member of the Metropolitan Swimming Conference of USA Swimming. USA Swimming is the National Governing Body for the sport of Swimming in the United States. 

http://www.usaswimming.org    http://www.metroswimming.org

Our Mission

North Rockland Swim Team will promote the sport of competitive swimming to a diverse population in our community. We will provide a fun and safe environment while creating personal growth, fitness, training, and competition opportunities for swimmers of all levels of development and abilities. 

Season Length

The season lasts from early September through the end of July and is split into two parts.  The Short Course (25yd competition) runs from September through the beginning of April.  The Long Course (50-meter competition) runs from after our April break through the end of July.  There will be a 1 - 2 week break sometime in April. The actual dates of the break, competition dates, and other significant dates will be posted on the website


We typically participate in a minimum of 1-2 meets per month.  In the early part of both the Short Course and Long course, swimmers will try to achieve qualifying times for championship meets that occur at the end of each season. The championship meets they attend will depend on their level of achievement and can encompass championship meets on the local, regional, and national levels.                  

Training Groups:

Senior Group

Ages 13 and over.  Advanced Emphasis on conditioning, technique, and race strategy.  Dry Land workouts 3+ times a week. Strong emphasis on training, and competition.                                                   

Monday-Friday 6:30-8:30 Sat. TBA (5 out of 6 Practices Expected-Competition Mandatory)


Senior Prep Group

Ages 11 - 13.  Continued emphasis on technique. Increased focus on conditioning in preparation for the move to Senior Group                                                                                                                       

Monday-Friday 6:30-8:00 Sat. TBA(5 out of 6 Practices Expected-Competition Mandatory)


Junior Group

Ages 8-12.  Intermediate and Advanced Instruction in the competitive swim stroke.  Solid focus on racing technique and physical development.                                                                                                 

Monday-Thursday 6:30-8:00 PM    (3 out of 4 Practices Minimum Expected-Competition Mandatory)                


Raider Development Group: 3-DAY                                 

Ages 4-9.  Introduction and instruction in the four competitive swimming strokes. Competition is optional but encouraged.                                                                                              

Monday/Wednesday/Thursday with Saturday Make-ups TBA-6:30-7:30 (8:00) PM

Raider Development Group: 2 DAY                                     

Ages 4-9.  Introduction and instruction in the four competitive swimming strokes. Competition is optional but encouraged.                                                                                     

Monday and Wednesday with Saturday Make-ups TBA-6:30-7:30 PM


Raider Pre-Development Group: 2 Day

Monday and Wednesday:Make-ups TBA-5:30-6:30 PM


NRAC Splash and Swim-Learn-To-Swim:  3 Days

Classes Monday, Wednesday, and Friday 2-Classes@ 5:15-5:45  and 5:50-6:30

6:30PM - 8:30PM
6:30PM - 8:30PM
6:30PM - 8:30PM
6:30PM - 8:30PM
6:30PM - 8:30PM
7:30AM - 9:30AM
Phone & Fax
106 Hammond Road
Thiells, NY 10984