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Practices

2017-2018 Short Course Practice Schedule (updated 8.9.17):

Squad

Mid-week afternoon

Mid-week morning

Saturday

Dryland

Beginner Bronze

Coming out of lessons OR- Swims 25Y of freestyle and 50 backstroke w/out stop

-Competitive Performance- Considers a few events at home meets /-Learns team drills

Mon-Thur 
4:15-4:45 PM

 

 

 

Bronze-

Test set- 3x100 Free @2:10 rest 3min/ 3x100 IM @2:30 OR moved up by coach because of lane space, need or listening ability. Aerobic endurance: continuous swim for 20 minutes.

Mon-Thur
4:30-5:15 PM

 

 

 

Silver

Test: 6x 100 1:50 Rest 3min 6x100 IM @2:10 W/tight pullouts. Legal 200IM in a Meet

-Must pass verbal test: build, BP. FAFP v.s FAST? List 3 personal WO targets of current struggles?

-Performs T30 and other threshold sets= 6x25 kick under 25sec @ 40 / 2200 /3300yds per WO

Mon-Thur
5:15-6:15 PM

 

Sat
10-11:30 AM

 

Gold

-Test set 9x100 @1:35/1:40 Rest 3min / 9x100 IM @1:45/1:50 BR pullout head to flags

-Must pass verbal test. Dec, build, push through, explain Speed-set, name 2 breakdown drills and flow drills for each st and their focus. BC VS BP. Broken swims, 3 workout targets and personal struggles. KNOW how to get a 6sec heart rate

Training Set Requirements 8x25kick under 25sec @35 / 4700yd average in WO

Mon-Thur 
4:45-6:00 PM

 

Sat
10-11:30 AM

Tues/Thurs
3:50-4:20 PM

Platinum

Test set FR 13x100 @1:25/1:30 Rest 3min/ 13x100 IM @1:40/1:P45  Pullouts= butt to flags

400IM in a meet. -Must pass verbal test from all other requirements from lower levels

KNOW how to get a 6sec heart rate (HR)

Training Set Requirements 8x25kick under 25sec @30 = 4500/5500yd

Mon-Thur 
4:30-6:15 PM

Tues/Thurs 5:30-6:30 AM
 

Sat
10-11:30 AM

Tues/Thurs 
3:50-4:20 PM

Sr/National Group

Test 20x100 @1:10/1:15/1:20 Rest 3min / 20x100 IM @1:20/1:25/1:30 Pullouts to meter mark

-Must pass verbal test from other lower levels

-Training Set Requirements 15x25 kick under 17sec @40 /Normal yards swam 5000/ 9500

Mon-Thur 
6:00-8:00 PM

Fri
4:00-5:50 PM

Tues/Thurs 5:30-6:30 AM

Sat
8-10:00 AM

Mon/Wed
4:30-5:15 PM