Gold Group
The Gold Group is for advanced athletes who have chosen swimming as their primary sport and are dedicated to reaching the highest levels of competition in USA Swimming. This group focuses on refining stroke technique, optimizing speed and power, and maintaining technical precision during high-intensity training. Gold Group swimmers also develop crucial life skills, such as time management, balancing responsibilities, and setting high standards for themselves and their teammates, fostering a culture of excellence both in and out of the pool.
Gold Group Handbook
You are part of an elite group of swimmers who have earned your place in the Gold Group after progressing through the Armada swim program. Each year, our team builds on its past successes, with every graduating class contributing to our foundation. Now, it's your turn to continue this legacy and take the team to new heights. Take pride in your role and how you contribute to the team's success.
As we start the new season, this handbook outlines the expectations for the Gold Group and explains key concepts and terms. If you or your parents have any questions, please don’t hesitate to contact Coach Helen.
Contact Information:
Email: [email protected]
- Preferred mode of parent-coach contact for detailed communication
- Swimmers writing by email must cc a parent, as per USA Swimming’s MAAPPS policy.
- Phone: 510-812-4449
- preferred mode of parent-coach contact for short questions or immediate concerns
- Swimmers writing by text must include a parent, as per MAAPPs policy.
GroupMe: Gold group chat or Text chat
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preferred mode of swimmer-coach contact, especially to communicate absences.
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Please note that current MAAPPs hours for swimmer-coach contact are from 5:00am to 9:00pm.
Description: The Gold Group is designed for advanced athletes who have chosen swimming as their primary sport and are committed to achieving the highest level possible in USA Swimming. The focus is on refining stroke technique, maximizing speed and power, and developing awareness of technique during intense training. Swimmers in this group will learn to manage their time, balance responsibilities, and set high standards for themselves and their teammates.
Gold Group athletes are committed to year-round training, understand advanced techniques, and are leaders within the Armada community. They embody the principles of being champions both in and out of the water.
Group objectives:
- Master stroke mechanics and habits
- Build a strong aerobic base through focused training
- Analyze splits and race strategies at an advanced level
- Develop mental preparation for training and races, including visualization techniques
- Complete thoughtful pre- and post-race worksheets
- Utilize daily mobility and Foundation Training techniques
- Commit to endurance and dryland training
- Actively participate in goal-setting activities
- Lead and engage in team leadership and community service initiatives
- Maintain accountability to the group, yourself, and the team’s values
Age range: High school athletes, 13-18 years old
Time standard objectives: Sectionals, Futures, Junior National
Practices per week: 8 workouts/week
Yardage: 5000+/practice
Attendance requirements: 100% is the expectation for all swimmers in Gold including dryland and goal-setting with 80% as the minimum. Must attend 100% of scheduled meets unless communicated to Coach Helen well in advance.
Minimum entry set requirements:
Minimum time standard requirements: Senior 2 Qualifying Times
Challenge sets: 25 x 100 @ FPSO +10, 8 x 200 IM @ FPSO +5, 5 x 100 FPSO for one non-free stroke, 20 x 100 best average, 400 KFT, Armada 500 Kick, 1 x 100 no breath
Requirements
Attendance: Gold Group swimmers are expected to attend 100% of scheduled practices, with a minimum attendance of 80% when necessary. This includes both dryland and goal-setting sessions, which are critical to the success of each swimmer and the team. Attendance is not just about individual progress; your teammates rely on you to be present and contribute to their development.
If a swimmer accumulates too many excused or unexcused absences, a meeting with the swimmer, parent, and Coach Helen will be arranged to discuss a plan moving forward.
- One-time Conflicts: For unavoidable conflicts like school meetings or doctor's appointments, please notify Coach Helen in writing the day before. If you miss a goal-setting meeting, check in with Coach Helen to catch up on what was covered.
- Illness or Injury: If you are sick (fever, stomach issues, or any infectious disease), stay home and notify Coach Helen. For minor illnesses, such as a cold, attending practice is generally okay unless you suspect COVID-19. For injuries that may affect your performance, communicate with Coach Helen, who will help find substitute exercises to keep you involved in practice.
- Long-Term Conflicts: If you anticipate a long-term conflict that will affect attendance, schedule a meeting with Coach Helen and your parent. Missed practices below the 80% requirement should be made up on your own time.
- Summer Break: Summer is an essential training period. Please schedule extended vacations during the designated Armada break.
Remember, stretching is a crucial part of training. All Gold swimmers should arrive 15 minutes early to complete the stretching routine before each swim session.
Participation in both dryland training and goal-setting sessions is mandatory. Swimmers are expected to be active, engaged participants in goal-setting discussions.
Individual Meetings:
Throughout the season, there will be mandatory individual goal-setting and video review meetings. Sign-up links for meeting slots will be provided through the Gold GroupMe chat. Please reschedule no later than the day before if needed.
Meet Participation:
Gold Group swimmers must attend all meets scheduled for the group, as shown on the Armada calendar. For event sign-ups, consult with Coach Helen to identify focus events.
All swimmers are encouraged to complete both pre-race and post-race worksheets:
- Pre-race Worksheet: Due the Wednesday before the meet. It is available in Swimmer’s Corner.
- Post-race Worksheet: Due by the Sunday following the meet. It is also available in Swimmer’s Corner.
Swimmers will be given time during goal setting to complete these worksheets.
Code of Conduct Forms:
All swimmers and parents are required to adhere to the Albany Armada Aquatics (AAA) Code of Conduct at all times. Non-compliance may lead to suspension or dismissal from the team. Swimmers and parents can find the Code of Conduct on the Armada website under the Parent Information tab.
Equipment List:
Gold Group swimmers must have the following equipment in a mesh bag at the pool daily. Bags can be stored on the provided hooks at the pool. Our recommended vendor for equipment is Conejo Swim Works (www.conejoswimworks.com).
Equipment includes:
- Mesh bag
- Arena short fins, recommended pair linked here
- Paddles, recommended pair linked here
- Kickboard--recommended one linked here
- Pull buoy--recommended one linked here
- Snorkel--recommended one linked here
- 8x10” notebook/journal
- Lacrosse ball (provided in the fall, order one here if you need to replace one here)
- Plastic sheet (provided)
- Water bottle
- Triton Wear (provided)
- Tempo Trainer
- Outdoor Yoga Mat
- Swimmers are required to own the following dryland items:
- O2 trainer, recommended one linked here
Gold Group Glossary
Acronyms: Gold group workouts are printed out and acronyms are used a lot in each written set. Review the glossary terms to familiarize yourself with what you’ll see at practice.
BP: Body position kick. For example, fly BP is head down with hands in the 11-position.
CH: Choice, as in "200 choice"
DK: Dolphin kicks.
DPS: Distance per stroke. Focus on reducing the number of strokes per lap while maintaining proper kick form.
EVF: Early vertical forearm, referring to the initial catch phase of a stroke.
FPSO: Fastest possible send-off, referring to the fastest interval you can complete 5x100s.
HR: Heart rate, measured by counting pulse beats for 6 seconds and multiplying by 10.
Primary, Secondary, Tertiary, Quaternary: Neutral terms used for strokes to avoid labeling them as "best" or "worst."
NFR: Non-free stroke.
RIMO/IMO: Reverse IM order (RIMO) or IM order (IMO).
SC: Stroke count, the number of strokes you take in one lap.
SKDS: Scull, kick, drill, swim.
In-Water & Dryland Terms:
- Catch: The pull phase; the part of the stroke that generates propulsion by pushing against the water.
- Championship Finish: A four-step finish process:
- No breath from the flags into the wall.
- Finish deep without grabbing the gutter.
- Extend into the wall.
- Kick hard through the finish.
- Crossover Kick: The simultaneous kick in freestyle and backstroke that coincides with the arm pull. In freestyle, the left arm pulls while the right leg kicks, and vice versa, creating a crossbody connection. In backstroke, the left arm pulls while the left leg kicks, and vice versa.
- Decompression: Opening the ribcage by moving the ribs away from the pelvis to take a deep breath, allowing for better core engagement.
- Engage/Activate/Turn On: Terms used interchangeably to describe the flexing or activation of muscles (e.g., "engage your core" or "activate your lats").
- Foot Touch: Finishing with a turn instead of touching the wall with your hands. All race pace work is done to a foot touch.
- Foundation Training (FT): A mobility and strength training program designed to strengthen the posterior chain muscles (shoulders, back, glutes, legs). FT teaches these muscles to work together through specific full-body movements and breathing patterns, helping to shift the burden of supporting the body to larger muscle groups and reducing joint friction.
- Gear-Shifting: Changing speeds at different points in a set, distance, or race. In freestyle and backstroke, you gear-shift by rotating faster; in butterfly, by initiating your roll sooner; in breaststroke, by lifting your heels quicker. You can also gear-shift by accelerating into the wall and using the turn.
- Negative Split: When the last half of your race is faster than the first half. An "even split" means both halves are swum at the same pace.
- Progressive Scull: A small, controlled sculling motion that outlines the shape of the catch phase underwater. Can be performed for any stroke and typically involves 12-20 small sculls.
- Race Pace: Your goal time or split for a specific distance, often expressed in terms of 50 or 100 meters.
- Recovery: The phase of the stroke where the arm moves outside the water.
- Splits: The times it takes to complete various segments of a race (e.g., 25s, 50s, 100s, 500s), which help track progress toward goal times.
Training Keys
To help you understand how our training is structured, we use specific endurance and sprint training levels. Below is a guide to what each abbreviation means and how it relates to your training.
These abbreviations describe the level of the main set, not the entire practice. Each practice is designed to balance endurance and sprint training to help you achieve your best results.
Drill Index
This section outlines drills for each stroke. Practice these drills to refine your technique and maximize your efficiency in the water.
Butterfly Drills:
- Body Position Kick: Kick with hands in the 11-position, focusing on the roll-snap rhythm.
- Underwater Recovery: Start with hands in the 11-position, press the chest, catch the water, snap your feet, and recover underwater.
- Flutterbutter: Flutter kick with butterfly arms, focusing on a soft hand landing and X-shaped pull.
- 1-Arm Butterfly: One arm at your side, one arm in front. Press your chest, pull with the front arm, snap your legs, and recover.
Backstroke Drills:
- Rotation Kick: Hands at your sides, kick on your side for five kicks, then perform a crossover kick to rotate hips and shoulders.
- 2/4/6-Beat Kick: Kick patterns where each number represents the number of kicks per arm stroke. For example, in 2-beat, there’s one kick per arm stroke.
- 1-Arm Backstroke: Focus on connecting the catch with the crossover kick. One shoulder should exit the water as you start the catch.
- Backstroke with Dolphin Kick: Focuses on connecting hand and foot movements while establishing tempo.
Breaststroke Drills:
- Separation Breaststroke: Pull with arms while keeping legs straight, then kick with legs while holding the arms in the “shoot position.”
- Double Kick Breaststroke: Glide after a full stroke, then add an extra kick before the next stroke. This drill emphasizes power and propulsion.
- Adam Peaty Drill: Initiate the pull, lift heels as soon as hands reach the stocks position, and finish both pull and kick quickly.
- Breaststroke with Dolphin Kick: Focuses on chest pressing and proper hip movement.
- Casting Drill: From the shoot position, move hands overhead and slam through the water to elevate the hips out of the water.
Freestyle Drills:
- 2/4/6-Beat Kick: Like backstroke, these refer to kick patterns. The 2-beat kick features one kick per arm stroke.
- Kickboard Drill: Hold a kickboard between your legs, and focus on your hand entry and exit during each stroke.
- Fingertip Drag: Drag fingertips along the water during recovery while keeping your elbow pointed upward.
- 10-Count Freestyle: Break the arm stroke into segments with short pauses, focusing on technique and control.
- 6-Kick Switch: Kick six times in the side position, then perform a crossover kick to switch sides.
Training Keys
*Only describes the level of the main set, not the entire practice.
Training Breakdown by Week and Cycle
We structure our training in cycles to optimize performance and recovery.
Weekly Breakdown:
- Monday PM: Introduce concepts, drills, and weekly themes. Aerobic focus.
- Tuesday AM/PM: AM Shotgun Set, PM Kick Day with mid-distance IM/NFR.
- Wednesday PM: Challenge Set. Aerobic/Anaerobic Threshold.
- Thursday AM/PM: AM Recovery, PM Pull Day with mid-distance freestyle.
- Friday PM: Sprint Day, Kick Day.
- Weekend AM: Aerobic/Anaerobic Threshold.
Cycle Breakdown:
- Cycle 1 (3 weeks): 50% Recovery/EN1, 35% EN2, 15% EN3/SP1.
- Cycle 2 (3 weeks): 50% EN1/2, 35% EN3, 15% SP1.
- Cycle 3 (3 weeks): 50% EN3, 35% SP1, 15% EN1/2.
- Taper Week: 85% EN3/SP1, 15% EN1/2.
Important Links:
- Team Website: Check the AAA Schedule tab for practice schedules and the Events & Calendar for meet info, job sign-ups, etc.
- GroupMe Chat: Stay updated with urgent group communication.
- Swimmer’s Corner: Access pre-race, post-race, and goal-setting worksheets, as well as meet results and time standards. Request access from Miriam.
- USA Swimming Individual Times Search: Look up your swim times from sanctioned meets.
- PacSwim.org: News and top times from the Local Swimming Committee (LSC).
Recommended Reading:
- Four Champions, One Gold Medal by Chuck Warner: A must-read on distance swimming.
- Swimming to Antarctica by Lynne Cox: Inspiring story of open water swimming.
- Young Woman and the Sea by Glenn Stout: The first woman to swim the English Channel.
- Why We Swim by Bonnie Tsui: A bigger picture look at swimming.
- The Inner Game of Tennis by Timothy Gallwey: Learn to be non-judgmental about performance.
- Mindset by Carol Dweck: The essential book on growth mindset.
- Chop Wood, Carry Water by Joshua Medcalf: Learning to love the process of becoming great.
Gold Group Expectations Agreement
For Coaches:
We commit to being prepared for practice. We will arrive on time with a thoughtfully planned workout each day. We will be mentally present, excited to share and learn with you, and actively look for ways to help you improve. Using your thoughts and experiences as a guide, we will provide individualized feedback.
We will listen with an open mind to understand the full picture and work together to find solutions.
We will strive to build connections within the group and create a fun, positive environment for all swimmers.
We will partner with you to help achieve your competitive swimming goals and support you in any way, both in and out of the pool.
For Athletes:
You are expected to be physically prepared for practice. Arrive on time with all necessary equipment, a properly fueled body, and adequate recovery from prior practices. Make sure you have stretched before entering the water.
You are expected to be mentally prepared for practice. Come ready to give your best effort and stay open to learning, no matter the challenge.
Actively communicate with us about any absences, how your training is going, or if something we do isn’t benefiting you.
Be a supportive teammate to every member of the team, understanding that being a great teammate improves the whole group, including yourself.
Receive feedback with a growth mindset, recognizing that each day is an opportunity to learn and improve over the previous day.
