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Senior Group

Athletes move into this group from National Group or competitive swimmers coming from other programs who can achieve the Senior Group moving criteria.

This program is intended for the swimmers that have a goal of pursuing their swimming career to advance as far as possible. The practice duration, direction, structure and difficulty will be designed to meet this goal. This is RHAC’s high performance group.

• Senor Group practice is offered at least eight times in the pool and 3 dry land per week on average.

• Additional practices may be added to some swimmers at coach’s discretion.

• Attendance is calculated on 8 wet and 3 dry land workouts weekly. Additional practices don’t count towards attendance requirements.

• RHAC’s Senior Group program is designed with the intention of providing the curriculum and atmosphere necessary for success at national and international competition.

• The Senior swimmer is a positive, hard-working for the RHAC program as a whole.

• Sr. National Time Standard to remain in this group.




Master Schedule 2016 - 2017
Senior Group Objectives

The Senior group is the highest performing group in RHAC. Its primary purpose is to develop athletes to race and win beyond age group meets. The Senior group works towards making Olympic qualifiers, World Championship Qualifiers and Canadian National Champions.

Coaching staff spends additional time to develop athletes technically, mentally and physically through advanced training methods, services and equipment not offered to any other group.

Athletes in the Senior group are expected to perform to the highest standards. They are expected to work towards their short and long term goals on a daily basis, and be role models for the remainder of the club. Senior athletes must have the desire to improve and strive for the highest level of competition.

• Senior Group swimmers are expected to do everything within their power to reach their own personal potential.

• Ultimately, Senior group coach has final say in group appointments.

Requirements to enter Senior Group

• 40 x 100 Freestyle @ 1:25 or 2000 Free style best average speed of 1:18 per 100 meters (26 min).

• 400 IM kick <6:45

• Swim an efficiency set of 2 x (100 IM @ 1’35 + 200 IM @3’10 + 400 IM @ 6’20) Rolling IM

   Fly - 8 strokes

   Back - 12 strokes

   Breast - 8 strokes

   Free - 12 strokes

• 93% attendance or higher.

• Coach retains discretion of accepting absences, which do not count against the attendance figure.

• Swimmers who have less than 93% attendance will move to National Group.

• Actions, expectations and attitudes match goals of Senior group.

• Attend all competitions recommended by Senior coach unless coach agrees to absence.

• Athletes must compete in and wear RHAC attire - during all practices and competitions.

• Must conduct themselves with honour and selflessness at all competitions regardless of circumstances.

• Limited interference from high school competitions. No interference from high school practices.

• No High School meets shall interfere, in any way, with a swimming meet that is on the RHAC schedule.

• Active in club events and clinics offered for younger club members.

• Must live lifestyle appropriate for achieving greatest personal success.

• Nutrition

• No drugs, tobacco products.

• Parental involvement in swimming decisions at a minimum.

• Once swimmers achieve competency, the swimming relationship must be limited to coach/athlete for them to progress to their greatest capabilities while maintaining a certain level of sanity. Overbearing parents are a burden to the coach and the athlete.

• Display history of above requirements BEFORE being allowed into Senior group.

• Ability to train at or above a level appropriate for current experience and speed.

• Willingness to perform every event (every distance) proscribed by Senior Group coach.

• Achieve Sr. National standard

•15 and older for boys.

•15 and older for girls.