Attendance:  6 times per week recommended. The more the athlete can attend, the more improvement they will see.

Training: 5x week for 120 minutes including both dryland & swimming sessions

Swim Meets: required all home meets.Expected one full weekend competition per month on average & participate in team championship meets as qualified

Goals of the Senior Red Squad

·       Continue to train for HS season throughout the summer

·       Increase stroke efficiency in both training & competition

·       Increase power & strength on land & in the water

·       Understand race strategy

·       Qualify for STX

Squad Emphasis: This group has a technical focus on all 4 strokes and will teach racing strategies and skills. This group is best for athletes that do other sports and activities and aren’t able to make a full commitment to year round training. 

Attendance: 90% required year-round, 95-100%  expected

Training: 7-9x week for 1.5-3 hours including both dryland & swimming sessions

Swim Meets: expected one full weekend competition per month & participate in team championship meets as qualified

Goals of the Senior Black Squad

·       Increase stroke efficiency in training & competition

·       Increase power & strength

·       Demonstrate leadership skills

·       Implement race strategy in competitions

·       Improve use of goal setting, analysis and seasonal review of results

·       Qualify & perform at STAGS & Sectionals

Squad Emphasis: This group has a technical focus on all 4 strokes and will teach racing strategies and skills.  Members of this group should demonstrate good leadership skills. This is a high commitment group with a goal of training and competing year round with exception of planned breaks in the spring and summer. Some leeway is considered for the multi-sport athlete with attendance requirements, but must be communicated to the coaches prior to the start of each season. 

Attendance: 90% required year-round, 95-100% expected

Training: 7-9x week for 1.5-3 hours including both dryland & swimming sessions

Swim Meets: expected one full weekend competition per month & participate in team championship meets as qualified.

Goals of the High Performance Squad

·       Increase stroke efficiency in training & competition

·       Increase power & strength

·       Demonstrate leadership skills

·       Implement race strategy in competitions

·       Improve use of goal setting, analysis and seasonal review of results

·       Qualify & perform at Futures, NCSA Championships, Junior Nationals, Senior Nationals & Olympic Trials

Squad Emphasis: This group has a technical focus on all 4 strokes and will teach racing strategies and skills.  Members of this group should demonstrate good leadership skills in and out of the pool. This is a high commitment group with a goal of training and competing year round with exception of planned breaks in the spring and summer. High Performance squad members will have goals of achieving their maximum potential, including competing and performing at National and International level competitions.