|
Gold Group (Above and Beyond) (Invitation Only)
Swimmers must apply to this group
Requirements
This group requires swimming to be your priority. No excuses, no exceptions.
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
Attendance to all afternoon workouts and every Saturday morning workout is mandatory.
90% attendance required
Long term goals
- Swim in a D1 college on a scholarship
- Olympic trials cuts
Practice expectations
- Arrive 10 min early to stretch
- Get in on time
- Come to train focused
- 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, fins, paddles, nose clip, triangle kickboard)
- Bring a full water bottle to every practice
- Please no tie back suits
Meet Expectations
- Attend all highest qualifying meets on our schedule (Summer/Winter)
- Attend meets as discussed with the coaching staff
General expectations
- Live a professional athlete lifestyle
- Do not bully
- Show good sportsmanship at all times
- Be respectful of all your teammates
- Support your teammates and your Team
- Be respectful to your coaches
- Lead by example
- Do not belittle or talk down to any of your teammates
- 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 schoolwork
- No cell phones on deck during practices or meets
- Stay off Social Media
Specific Group Workouts
Morning Workouts
Monday: 5:30 - 7:00 am @ Lafayette Y
Tuesday: 6:00-6:50 am or 6:50-7:40 am @ Pilates Boulder*
Wednesday: 5:30 - 7:00 am @ Lafayette Y
Thursday: 6:00 - 6:50 or 6:50-7:40 am @ Pilates Boulder*
Friday: 5:30 - 7:00 am @ Lafayette Y
Saturday: 7:15 -9:45 am @ Lafayette Y
*extra fees apply
Afternoon Workouts
Monday: 4:15 - 6:15 pm Swim & 6:20- 6:50 pm Dryland @ Lafayette Y
Tuesday: 4:15 - 6:15 pm @ Lafayette Y
Wednesday: 4:15 - 6:15 pm & 6:20- 6:50 pm Dryland @ Lafayette Y
Thursday: 4:15 - 6:15 pm @ Lafayette Y
Friday: 4:15 - 6:15 pm @ Lafayette Y
(Stroke Clinic offered to ALL GROUPS every Saturday, 10:00 - 10:30 am @ Lafayette Y)
|
