Bronze Group 

Test-in Set:

8 x 25 @ 1:00 (4 Freestyle & 4 Backstroke) 

1 x 25 Breastroke & 1 x 25 Butterfly With Technique Proficiency at Coach's Discretion 

1 x 100 @ 4:00 No Stopping

Safe Starts from either the Starting block or the side 

Comfortable with flip turns and open turns

Goals:

Increase endurance in Freestyle and Backstroke

Improve Technique  Breaststroke and Butterfly

Consistently perform Flip Turns during practices.

Introduce IM Transition Turns

Learn to read a pace clock and build confidence starting off a block

Silver Group 

Test-in Set:

8 x 50 @ 1:20 w/ Flip Turns (4 Freestyle & 4 Backstroke) 

4 x 50 @ 1:30 w/ Open Turns (2 Breaststroke & 2 Butterfly) 

1 x 100 IM (Legal) from a Start 

1 x 200 FR Under 5:00 with Flip Turns 

Goals:

Improve endurance on Breaststroke and Butterfly technique

Increase speed on starts and turns

Learn to read a practice, following intervals, and instructions

Increase confidence in swimming IM and Distance Events

Introduce race strategy concepts

Gold Group 

Test-in Set:

8 x 100 @ 1:45 (Freestyle)

200 IM off the block, under 3:30 w/ legal turns 

12 x 25 @ :30 4 FR, 4 IMO, 4 Flutter K w/ Board 

400 FR Under 6:30 with Flip Turns 

Goals:

Focus on specific techniques to increase efficiency and speed across all strokes, starts, and turns

Train aerobic (Distance) and anaerobic (Sprint) sets

Gain strength needed for explosive Starts and Turns

Increase confidence in race strategy