GOLD GROUP
Practice Times
- M-F 4:30-6:30pm, T/Th AM 5:45-7pm, Sat 8:00-10:15am
Coach
- Adric Jope
Training
- 120+ minutes daily·
- 8 practices offered weekly
- Morning practices strongly encouraged when offered.
Basic Goals
- Team Camaraderie
- Advance aerobic training and advance to anaerobic training
- Emphasis on 200 Free, 200 IM and 100s of Fly, Back & Breast; plus 200 of either Fly, Back or Breast
-
Refine race tactics
-
Importance of dry land training
-
Understanding of stroke rate & tempo
-
Train all four strokes
-
Train strong kick
Test Sets
-
4x4 minute swims, 3 minute rest. Target distance of 70% of 100 Pace
-
8x200 Free, 1 minute rest. Best average target of 75% of 100 Pace
-
3x8 minute swims, 3 minute rest. Target distance of 60% of 100 Pace
-
20x50 Free on 1:00. Best average, target pace.
-
6x100 Free on 3:00. Best average, target pace of 90% of 100 Pace.
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Gasser: 2 Rounds of 6x25 on :45. 2 minute rest. All out, no breath.
Cost
- $195/month
Equipment
- Mesh bag
- Kick board
- Fins (short)
- Pull Buoy
- Paddles
- Snorkel
- Tempo Trainer
- Parachute
Considerations for Admittance
-
Commitment to the 3 C's and 8 Great Core Values
-
Advanced skills in all 4 strokes
-
Age 13 & Over
- 7th grade and up
SILVER GROUP
Practice Times
- M-F 5:45-7:15pm, Sat 10:15am-12pm
Coach
- Adric Jope
Training
- 90+ minutes daily·
- 6 practices offered weekly
Basic Goals
- Team Camaraderie
- Advance aerobic training and advance to anaerobic training
- Emphasis on 200 Free, 200 IM and 100s of Fly, Back & Breast; plus 200 of either Fly, Back or Breast
-
Refine race tactics
-
Importance of dry land training
-
Introduce stroke rate & tempo
-
Train all four strokes
-
Train strong kick
Test Sets
-
10x100 Free @ 1:30 at 90% of 100 Free race time
-
4x100 IM order kick @ 3:00 within +15 seconds of their race time
-
6x250 Free @ 5:00 at half of their 500 Free race time
-
500 Flutter for time
-
2x450 Pull @ 8:00 equal to 500 Free race time
Cost
- $185/month
Equipment
- Mesh bag
- Kick board
- Fins
- Pull Buoy
Considerations for Admittance
-
Commitment to the 3 C's and 8 Great Core Values
-
Strong skills in all 4 strokes
-
9 years old
-
Recommended 50 Free under :40
-
Recommended 100 IM under 1:40