Spire Practice Structure

• Weights/Dryland: Strength, core/shoulder stability, plyometric movements and
• flexibility.
• Swimming Part 1: General warm up 25-40 mins
• Swimming Part 2: Main set [Training] 40-60mins mins

• Mastery of racing starts, underwater kicking and other race enhancing details including race strategy.
• Mastery of fundamental skills required for future stroke development including proper head/body position (streamline), breathing patterns/breath control, kick rhythms, age appropriate drills and proper use of equipment (snorkels, fins, boards)
• Demonstrated awareness of others, attentiveness to the deck coach[coachability], and advanced equipment management.
  • Training mindfulness and the ability to report times in practice and competition, with mastery understanding of pacing. Simulation/rehearsal of race structure details and strategy.
    • Set comprehension and ability to complete practice without interruptions and ability to be coached while training. Appropriate detailed application of progressive training/tapering cycles and navigating training systems.
• Swim meet fundamentals in understanding higher levels of swimming within the sport such as high competitive championships and introduction to college recruitment processes. Performing proper dynamic warm-ups and developing ownership of pre/post race routines and performance analysis. Knowledge of tech suit variability.
• Sportsmanship, including reacting appropriately to success and adversity, communicating respectfully with teammates and coaching staff, contributing in a tangible manner to the LST community, and building a healthy athlete to coach relationship.
• Understanding and applying effective athletic.

Practice Schedule