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Senior Program

2017/2018 Senior Program

 

Senior 1 (S1):  National Development (12-15 athletes)

15 Hours in the Pool / 3+ Hours of dry-land

This is a group designed for the top athletes in the club who wish to fully dedicate themselves to the sport of competitive swimming. To enter this group, the athlete must be in high school and fully vested into enhancing their performance. The main objective will be to train hard in order to achieve Provincial, Age Group National, Eastern Canadian, Junior National and Senior National times. This group will attend a minimum of 10 swim meets throughout the season, all over Ontario and across Canada; possibly even internationally. These swimmers will be approaching Provincial times or a higher qualifying standard and be willing to do whatever it takes to get to the next level. This group will train in three lanes during most workouts, but will be limited to two lanes for a maximum of a couple hours per week. All athletes must have a kick board, pull buoy, fins, hand paddles, snorkel, tempo trainer and yoga mat. If any equipment is missing during a workout, the athlete will not be permitted to participate during sets where the particular item is being used.  Athletes are expected to meet a minimum of 80% attendance and must attend the majority of morning practices. All dry-land sessions will be included in the attendance percentage.

Monday:

     -         4:15-7pm

Tuesday:

-         5:20-7am

-         4:15-6pm + 6:30-7:30pm (Dry-Land at CrossFit:  Strength/Power Training)

Wednesday:

-        5:45-8pm

Thursday:

-         5:20-7am

-         4:15-6pm + 6:30-7:30pm (Dry-Land at CrossFit:  Strength/Power Training)

Friday:

-         4:15-7pm

Saturday:

-         6:50-9am + 9-10am (Dry-Land in Gym unless specified otherwise)

Entry Requirement Sets:

-      10 x 50 on :40 (Hold Under :35)

-      5 x 200 IM on 3:00 (Hold Under 2:45)

-      400 Kick under 7:30

 

 

Senior 2 (S2):  Provincial / Regional Development (15-18 athletes)

12 Hours in the Pool / 3+ Hours of Dry-land

This is a group designed for the strong swimmers in the club who are either very committed, but not yet attained Provincial/National times or the top level athletes who are unable to commit to a complete training schedule due to other sports or commitments.  To enter this level, swimmers must either be qualified at a Regional level or close to the time standard in multiple events and must be at least 13 years old.  These athletes are dedicated and striving towards achieving Provincial and Age Group National standards.  This group will attend a minimum of 8 swim meets all over the Province (possibly the country), throughout the season.  A minimum of three lanes will always be available for this group.  All athletes must have a kick board, pull buoy, fins, hand paddles, snorkel, tempo trainer and yoga mat.  If any equipment is missing during a workout, the athlete will not be permitted to participate during sets where the particular item is being used.  There is no minimum attendance requirement, however 70% or higher is recommended to see an impact at meets.  All athletes are expected to display a thorough work ethic, train frequently leading up to championship meets and they should attend morning practices regularly.

Monday:

     -        4:15-6pm

Tuesday:

-      5:20-7am + 6:30-7:30pm (Dry-Land at CrossFit:  Strength/Power Training)

Wednesday:

-      5:45-8pm

Thursday:

-      5:20-7am

-     4:15-6pm + 6:30-7:30pm (Dry-Land at CrossFit:  Strength/Power Training)

Friday:

-         4:45-7pm

Saturday:

-         6:50-9am + 9-10am (Dry-Land in Gym unless specified otherwise)

Entry Requirement Sets:

-         10 x 50 on :45 (Hold Under :40)

-         5 x 200 IM on 3:30 (Hold Under 3:15)

-         400 Kick under 9:00