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Gold Group

Gold Group

Age: 13-18 years old

Practice Days: 8x per week 1.5 - 2 hour workouts with Dry land 2x per week & Goal setting 

Description: This group is for our advanced athletes who have chosen swimming as their sport and are focused on achieving the highest level they can in USA Swimming. This group focuses on perfecting stroke technique habits, maximizing speed and power, and being self-aware of technique while swimming at threshold.  Swimmers will learn to manage time, responsibilities, and school, while holding themselves and their teammates to a high standard of excellence. Swimmers should be actively participating in goal setting activities.

  • This group is 30% technique and 70% endurance training.
  • Interval set for this group include: 20 x 100 Free on 1:25, 10 x 200 IM on 2:45

Swimmer Expectations:  Swimmers must attend a minimum of 80% of workouts per week. Swimmers should attend all scheduled meets, and be entering the focus event of each meet as the season progresses.  Swimmers are expected to complete goal-setting activities and have goal times and splits on hand at practice.

Equipment: Each swimmer needs to have a pair of Fins, Paddles, Pull buoy, Paddles, Snorkel and a Water Bottle at practice each day. Recommended Equipment

  • B time standard, and be able to swim repeat 100’s of freestyle, as well as repeat 50’s of backstroke, breaststroke and butterfly.

Swimmer Expectations:  Attendance is required and should be 75% a week.  Most swimmers in this swim group attend practice everyday.  Swimmers should plan to attend swim meets/competitions regularly, and be entering the focus event of each meet as the season progresses.  Swimmers are expected to complete goal-setting activities and know goal times for practice purposes.

Equipment: Swimmers need to have a pair of Fins and a Water Bottle at practice each day. Recommended Fins