GOLD GROUP 

• The Gold program is designed for swimmers committed to reaching their full potential in the sport. Our objective is to elevate each athlete’s technical precision, physical conditioning, and mental toughness, while fostering a team culture rooted in excellence, accountability, and mutual support.

  Training emphasizes mastery of all four competitive strokes—freestyle, backstroke, breaststroke, and butterfly—alongside explosive starts, efficient turns, and powerful finishes. Athletes engage in a rigorous swim and dryland schedule that incorporates advanced strength training, mobility work, and injury prevention protocols to ensure optimal performance and longevity.

  We prioritize the development of race intelligence and strategic execution, preparing swimmers to excel under pressure at championship-level meets. Education on performance nutrition, recovery, and self-management is embedded throughout the program, empowering athletes to take ownership of their progress.

  Recognizing the demands placed on student-athletes, we actively support the development of strong study habits and time management skills. Our coaching staff encourages academic accountability, promotes balance between training and schoolwork, and provides guidance on maintaining focus and discipline in both arenas. We believe that success in the classroom reinforces success in the pool—and vice versa.

  This elite pathway not only targets immediate competitive success but also positions swimmers for recruitment and achievement at the collegiate level. Above all, the Gold program aims to instill a lifelong passion for swimming, cultivating resilient, driven individuals both in and out of the pool.

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Schedule: 9 Pool Sessions / 2 Gym Sessions / 2 Core Sessions / 9 Activation Sessions

Monday:

• 5:45 a.m. - 6:00 a.m. Activation
• 6:00 a.m. - 7:30 a.m. Alder Pool
• 3:15 p.m. - 3:30 p.m. Activation
• 3:30 p.m. - 5:00 p.m. Alder Pool
• 5:00 p.m. - 6:00 p.m. Core