Senior 

Ages 15 & Over Swimmers in these groups are highly proficient in all four competitive strokes. Continued emphasis is placed on swimming technique, and a significant amount of time is devoted to conditioning and training. Training will encompass all energy systems as well as stroke specific and distance work. Practices are difficult both physically and mentally. Swimmers in these groups should desire to compete at a state, sectional and national level and are required to participate in the highest level meet for which they qualify. Double practices and drylands (stretching; plyometric exercises; yoga; core exercises; resistance bands; light weights) sessions are part of the training at the higher levels. These are year round training groups and swimmers are expected to fully commit to the training programs. Swimmers and parents will have a meeting with the head coach to discuss expectations before being placed in these groups.

7-9 practices offered per week   

Equipment: Fins, goggles, snorkel, paddles, buoy, Finis ultra drag suit, drag socks, tempo trainer, whiffle balls, mesh bag.

In order to be placed in or moved to the Senior / National Teams, swimmers must be able to perform the following skills: 

Outstanding stroke technique in all four competitive strokes 

Ability to read a pace clock and maintain proper intervals in practice 

Proficiency in all stroke drills

Calculate heart rate and relate to training charts 

Strong desire to compete on a state, sectional and national level Swimmers in these groups are required to maintain 90% practice attendance.       

15-16 ‘AA’ Time Standards (3) – Outstanding stroke technique in all four strokes 

In addition, a coach's invitation to this group is required.