Senior Program

Welcome to the Marlin's Senior level swimming program! We are pleased to have you join us on this journey of growth and achievement. This program is designed to challenge you physically, refine your skills, and help you reach your full potential both in the pool and in life. We are excited for the hard work, rewarding experiences, and lasting memories ahead. 

Progression Path for the Marlin Groups:

Pre-Senior

Coach: Kim Standal

Ages: 12 - 13 (Junior High)

Daily Training: 120 - 130 minutes, 6 times per week

Practice Location: Folsom Aquatics Center

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

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 Far Westerns 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:

Far Western times in 2 different events (50/100 Free count as same event) OR

SWGR 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:

  • Marlins Cap
  • goggles
  • snorkel
  • nose clips
  • mesh equipment bag
  • water bottle
  • paddles (green strokemaker for smaller hands, yellow for larger (boys only))
  • pull buoy
  • Kickboard and fins
  • Tennis Balls (two)
  • Kick stick
  • shoes, shorts and shirt for dry land

Varsity

Coach: 

Grades: 9th, 10th, 11th, 12th

Daily Training: 5 days

Practice Location: Folsom Aquatics Center

Practice Times Located here

Attendance: Strongly encouraged to attend 4 times per week

Entry to Senior Fit

  • Some swimming experience on a team. Ability to swim all 4 competitive strokes.  Ability to swim legal 200 individual medley, ability to swim 10 x 100 freestyle on interval
  • This group is ideal for busy teens who cannot maintain the rigorous practice schedule required for competitive senior swimming or swimmers that have not achieved the time standards necessary for the Marlins Senior program.  Swimmers may attend meets if desired, but meet attendance is not mandatory.

Skills Coached:

  • Kicking for all strokes
  • Drills for all strokes with emphasis on precision while increasing speed
  • Distance per stroke will be emphasized for all strokes
  • Competitive turns will be used with all sets in practice
  • Swimming sets will be expanded while stroke integrity is maintained.

Gear for Senior Fit:

  • Marlins cap
  • Water Bottle
  • Competition swim suit – endurance fabric encouraged for practices
  • Kickboard
  • Long floating fins
  • Front swimmer’s snorkel
  • Swim strap
  • Catch paddle
  • Breaststroke fins (at coach direction)

Quarterly promotion consideration 

  • Swimmers with attendance greater than 75% and Sierra Nevada Swimming Senior+ Time in 2 different events (50/100 Free count as same event) may be considered for promotion to Senior.

Senior 2

Coaches: Kim Standal

Ages: Must be in high school (9th grade)

Practice Location: Folsom Aquatics Center

Attendance:  70% required to maintain status in the Senior Prep program

Senior Prep Program Developmental Policy

Our goal is to cultivate well-rounded athletes, prioritizing personal growth alongside athletic performance. We emphasize team unity, ensuring that every member is strengthened equally, as a strong team is only as good as its weakest link.

We foster a culture of positivity, encouragement, and discipline, seeking selfless athletes who support each other and pursue common goals. This creates a community where high aspirations become achievable realities.

Accountability and communication are key. Athletes are encouraged to take charge of their careers, managing time effectively and communicating with coaches. They are expected to set goals and take responsibility for their work ethic and attendance. 

Training Dynamics

Our senior prep program focuses on developing proficiency in all four strokes rather than early specialization. Training consists of:

  • 6 practices per week with dryland most days
  • 2 gym sessions per week

This balanced approach helps our athletes reach peak performance and the goal of qualifying for the Senior Group.

Senior Prep Swimming

  • Stringent physical training
  • Focus on stroke technique and efficiencies
  • Strong team culture and motivational environment
  • Focus on accountability, self-reliance, and discipline
  • Open communication with coaches
  • Commitment to fast swimming

Senior Prep Entry Standards

  • JO qualifier
  • Ability to swim a full practice without stopping on the wall or getting out of the pool
  • Commitment to a minimum of 70% attendance
  • Be a good teammate on and off the pool deck

Competition:

  • Minimum competition requirement of two in-season meets + 1 championship meet per cycle (3 cycles/year) 

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Senior 1      

Coaches: Tim McCormick, Kyle Owens, Kim Standal, Kent Johnson, Travis Flosom

Ages: Must be in high school (9th grade-12th grade)

Practice Location: Folsom Aquatics Center

Senior Program Developmental Policy

Our goal is to cultivate well-rounded athletes, prioritizing personal growth alongside athletic performance. We emphasize team unity, ensuring that every member is strengthened equally, as a strong team is only as good as its weakest link.

We foster a culture of positivity, encouragement, and discipline, seeking selfless athletes who support each other and pursue common goals. This creates a community where high aspirations become achievable realities.

Accountability and communication are key. Athletes are encouraged to take charge of their careers, managing time effectively and communicating with coaches. They are expected to set goals and take responsibility for their work ethic and attendance.

Competition:

  • Minimum competition requirement of two in-season meets + 1 championship meet per cycle (3 cycles/year) 

Qualifying Times:

  • Senior Zone times in 2 different events (50/100 Free count as same event)

Training Dynamics

Our senior program focuses on developing proficiency in all four strokes rather than early specialization. Training consists of:

  • 80% Swimming
  • 10% Gym
  • 10% Dryland

This balanced approach helps our athletes reach peak performance.

Senior Swimming

  • Stringent physical training
  • Focus on stroke technique and efficiencies
  • Emphasis on future planning (e.g., college swimming)
  • Strong team culture and motivational environment
  • Focus on accountability, self-reliance, and discipline
  • Open communication with coaches
  • Commitment to fast swimming

Attendance Policy

  1. Maintain Status in the Senior Group: 80% attendance is required, including allowances for sickness and injuries. Athletes not meeting this requirement may be moved to the Senior Prep Group for reevaluation.
  2. Championship Meets:
    • 85% attendance for Sectionals/Futures
    • 90% attendance for Junior Nationals/Olympic Trials
    • 85% for Travel Meets
  3. Daily Attendance Tracking:
    • 25% credit for prior communication if unable to attend
    • 50% credit for partial attendance
    • 100% credit for full attendance
    • Zero credit for unexcused absences
  4. Monthly Review: Athletes below 80% attendance will be reviewed and communicated with monthly.