GOLD

Attend the majority of practices

Commitment to swimming in meets

Be able to do mid-level drill progressions

Increase aerobic endurance and advanced racing

Dryland Program

HoFForce - FOUNDATIONAL

Model Practice Sets

8x50 kick 1:10

5x100 IM 2:20

5x100 Free 1:50

Training Equipment

Mesh bag

Kickboard

Fins

Pull buoy

Stroke maker paddles

Snorkel