AGE: 13 & Up

Overview:

• Year-round commitment to swimming is expected. This group is designed for swimmers ages 13 & 14 who are preparing to move into the senior level of training and competition. Practices increase in intensity and duration. Stroke refinement is still a priority; in addition, this group is dedicated to interval-based swim training, development of a strong aerobic base and speed work. Dryland also increases and becomes more specific. Meet participation is mandatory as is attendance at the highest level meet for which a swimmer qualifies.

Goals:

• Swimmers will establish goals towards achieving A times, Zone, Sectional and Jr National Times

Focus:

• Aerobic Capacity training, 200 pace base, develop 400IM, 500 Free, and Mile

Attendance:

• Expected to attend 5 times per week; 6 times is strongly encouraged for maximum benefit

Meets:

• USS meets

Ages: 

• 13 - 15 (Junior High)

Daily Training: 

• 120 - 150 minutes, 6 times per week

Practice Location: 

• CFB and North Lake Aquatics Center

Practice Times Located here

Goals: 

• This group’s focus is on understanding and striving for mastery of technical swimming at an elite level.  The Pre Senior Group is comprised of athletes on track for elite level swimming in high school.  Standards are set for this group and are similar to the expectations of the Senior groups; performance, attendance, times, training, age, and maturity.  The training and competition focus of this group is end of the season Championships and the progression to Sectional/Junior National level championship meets. Technical proficiency is the primary emphasis, with training demands set to prepare the athlete to execute races at the highest technical levels.  Specifically, extensive focus will be given to educating the athletes of "how" elite level swimming is done, including splits, stroke counts, underwater execution, starts, turns, and finishes.  Additionally, athletes will learn and practice the basics of goal setting, nutrition, and mental skills training such as relaxation techniques and visualization.

Expectations and Entry Requirements: 

• Consistency, hard work, teamwork, respecting all individuals, sportsmanship, and participating in meets designated for the group.  Athletes will be expected to be self-reliant, speak up for themselves, take ownership, and communicate on their own behalf when they need to miss practice or other obligations.

Qualifying Times:

• BB times in 2 different events (50/100 Free count as same event) OR
• B times in 3 different events (50/100 Free count as same event)

Ability to perform the following workload:

• 8 x 100 Free @ 1:25 
• 6 x 200 IM @ 3:20 
• 8 x 100 Kick @ 1:50

Dryland: 

• A focus on building better athletes.  Includes running, body weight exercises (squats, pushups, planks), breathing exercises, postural awareness, medicine balls, core-work, jumping, complex movements, circuits, etc.

Equipment: 

• equipment listed below must be purchased before the start of the season and must be brought to every practice. Check with the coaches for purchasing sources:
• O2 Cap
• goggles
• snorkel
• mesh equipment bag
• water bottle
• paddles (green strokemaker for smaller hands, yellow for larger (boys only))
• pull buoy
• Kickboard
• fins
• Tennis Balls (two)
• Kick stick
• shoes, shorts and shirt for dry land