Gold Group

Gold Group    Above and Beyond

Need to apply and will be by invitation only


No excuses, no exceptions 

Swimming is your priority,  

15 & over State Cuts

13 & 14 Sectional Cuts

Minimum workouts per week

13 y                        7 water plus 3x dryland

14 y                       7 water plus 3x dryland

15 & over             8 water plus 3x dryland

6 afternoon workouts and Saturdays are mandatory

90% attendance required

Practice expectations

Be 10 min early to stretch, get in on time

Come to train focused in every aspect

-          Be on time, stay the whole workout, do not get out early

-          Do not cheat in practice

-          Listen

-          Watch the clock, read the clock, leave on the right interval at the correct time

-          Know the set

-          Do the set

-          Know your time

-          Never sit out

-          Bring your  equipment bag with all your equipment with you to every practice ( snorkel, right               size fins, paddles, nose clip, triangle kick board)

-           No tie-back suits 

-          Bring a full water bottle to every practice

Long term goals

Olympic trials cuts

Swim in a D 1 college on a scholarship

Meet Expectations

-          Attend all highest qualifying meets on our schedule (Summer/Winter)

-          Attend meets as discussed with coaching staff

General expectations

-          Live a professional athlete lifestyle

-          Do not bully

-          Show good sportsmanship at all times

-          Be respectful of all your team mates

-          Support your team mates and your Team

-          Be respectful to your coaches

-          Be a leader by example

-          Do not belittle or talk down to any of your team mates

-          Eat properly, good nutrition is critical for high performance

-          Drink plenty of water

-          Dress appropriately (shoes, coats etc.)

-          Get enough sleep

-          Nap when possible

-          Be very organized

-          Stay on top of your school work

-          No cell phones on deck during practices or meets

​-          Stay off Social Media


Tentative group specific workouts

Monday, Wednesday          3:55 – 5:25 pm Water, 5:35 - 6:25 Strength/Dryland)

Friday                                    6:00 – 7:30 pm Water, 4:30 – 5:30 Strength/Dryland

Saturday                              9-11 am                Water

Tuesday, Thursday             6 am Dryland

Dedicated lanes for the workouts