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Pre Senior Group

Pre-Senior

AGES: 11 to 15 years

DAILY TRAINING: 6 days/week (Monday - Saturday)

DAILY YARDAGE: 3,500 TO 6,000 yards

BASIC GOALS:
Develop max aerobic base
Intro to lactate/sprint training
Muscular endurance
Advance technique
Develop advanced underwater work
Begin specialty stroke training

EDUCATIONAL GOALS:
Develop a competitive attitude
Exercise physiology - different race distances and tempo
Tapering - how it works
Time management skills
Understanding of Time Standards
Academic excellence

DRYLAND PROGRAM:
Circuit Training 3 days/week (MWF)

TEST SETS:
10x100s Best Average
20x50s ALL OUT on 1:30
4x500s on 10:00 for time

EQUIPMENT USED:
Paddles
Pull Buoys
Fins
Water Bottles

ATTENDANCE REQUIREMENTS

  • Minimum 3 days/week
  • 13 & Up must maintain 70% practice attendance in order to move up to Senior Group (5/8)