SILVER GROUP

• The Silver program is designed for swimmers aged 13–14 who are competing at the Regional or Provincial level and are ready to advance their technical skills, physical conditioning, and race readiness. Our goal is to refine stroke mechanics, build aerobic capacity, and develop speed and strength through a structured, purposeful training environment.

  Swimmers will focus on perfecting all four competitive strokes, as well as starts, turns, and finishes, using targeted drills and repeated exposure to skills to reinforce technique. Training sessions incorporate varied intensity sets to strengthen both aerobic and anaerobic systems, with periodic testing to track progress and guide individual development.

  A progressive dryland program emphasizes bodyweight and core exercises, introducing foundational weight training to enhance strength, stability, and injury prevention. Kicking endurance is prioritized through dedicated kick sets designed to build power and efficiency.

  Each workout is strategically planned with a clear objective, supported by goal-setting sessions that help athletes stay motivated and accountable. Pacing strategies and race preparation are introduced and practiced through simulated competition scenarios, helping swimmers gain confidence and tactical awareness.

  Academic support is also a key component of the Silver program. We encourage strong study habits and time management, helping athletes balance their training commitments with school responsibilities. Our coaches promote discipline and focus across all areas of life, reinforcing the connection between academic and athletic success.

  This comprehensive approach ensures that swimmers develop the essential skills and mindset needed to thrive at their current level and prepare for future advancement. The Silver program fosters a love for the sport while building the foundation for long-term growth and achievement.

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Schedule: 7 Pool Sessions / 2 Gym Sessions / 1 Core Session / 7 Activation Sessions

Monday:

• 3:10 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