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FISH GROUP

  • Five practices offered per week, recommend 1 practice per week
  • Workouts are one hour
  • Expectations: 
    • Swim a length of the pool freestyle, fly, backstroke and breaststroke
    • Understand the difference between fly and breast
    • Strokes must be swam legally
    • Ability to focus and listen to instruction for an hour

SHARKS PREP / FLEX GROUP

  • Five practices offered per week, recommend 2 practices per week
  • Workouts one hour and 15 minutes, with an additional 45 minutes of land training; participation recommended at all land workouts
  • Expectations: 
    • Be able to do freestyle flip-turns
    • Be able to do backstroke flip-turns
  • Work on refining all four strokes, turns, start work. 
  • Introduction to land training through teaching different body movements to improve ability in the water, such as push-ups, sit-ups, streamline jumps, etc.

SHARKS GROUP

  • Five practices offered per week, recommend 3 practices per week
  • Workouts one hour and 15 minutes, with an additional 45 minutes of land training; participation recommended at all land workouts
  • Expectations: 
    • Be able to do freestyle flip-turns
    • Be able to do backstroke flip-turns
    • 200 IM legally
  • Work on refining all four strokes, turns, start work. 
  • Begin to use the pace clock, learning how to work on intervals
  • Introduction to land training through teaching different body movements to improve ability in the water, such as push-ups, sit-ups, streamline jumps, etc.

SENIOR FLEX GROUP

  • Six practices offered per week, recommend 2 practices per week
  • Workouts one hour and 15 minutes with an additional 45 minutes of land training; participation recommended at all land workouts
  • Expectations:
    • Know how to read the pace clock
    • Complete all turns legally
  • Focus on building endurance, while maintaining proper technique in order to limit injuries

SENIOR PREP 

  • Six practices offered per week, recommend 85% attendance
  • Workouts one hour and 15 minutes with an additional 45 minutes of land training; participation recommended at all land workouts
  • 90% attendance to participate in team travel
  • Expectations:
    • Know how to read the pace clock
    • Complete all turns legally
    • Finish a 400 IM legally
  • Focus on building endurance, while maintaining proper technique in order to limit injuries

SENIOR GROUP

  • Seven practices offered per week, one morning practice, recommended 90% attendance 
  • Afternoon workouts 2 hours and morning workouts 1 hour  
  • 90% attendance to participate in team travel
  • Land Training is 45 minutes; participation highly recommended at all land training workouts
  • Clear idea of personal goals (long term and short term)
  • Focus on building endurance while maintaining proper technique in order to limit injuries

NOTE:

  • All group moves will be discussed and ultimately decided by the coaching staff. 
  • Group assignments are subject to change by the coaching staff at any time throughout the swim season.