Practice Schedule




This Squad is intended for High Schoolers, 8th graders with at least (1) CT Senior Champ Qualifying time & swimmers who were moved up to the Senior Squad during the 2020-2021 COVID-19 Season


Squad Info

  • This is RAC’s 2nd highest performance group. 
  • RAC’s Senior Group program is designed to provide the curriculum and atmosphere necessary for success at Local, Zone, and Sectional level competition. Its primary purpose is to develop swimmers to race and win at the CT Senior Championship, individually and as a team.
  • SEN works towards acquiring qualifying time standards for Connecticut Seniors, Age Group and Senior Zones, Sectionals, and Futures Championship.
  • Swimmers in this group will come from Junior. Competitive swimmers coming from outside programs who can achieve the SEN criteria will be evaluated by the Head Coach through a week's practice tryout.
  • Swimming is their primary sport.
  • When the swim meets become available, parents are required to commit their swimmer(s) for meets. They will receive an invitation to do so via Email & OnDeck from RAC Staff.

Pre-Requirements for SENIOR (SEN):

  • Be in High School


  • As an 8th grader, have (1) Connecticut Senior Champ Qualifying time


  • Has been participating in all RAC regular-season meets and Championship meets (Team Travel Meets, Regionals, Age Group, Seniors, ISCA, Zones)

Objectives & Expectations

  • Achieve 3 Sectional Cuts
  • Parental involvement in swimming decisions becomes minimal. 
    • Once swimmers achieve competency, the swimming relationship transitions from coach/parent to coach/athlete for them to progress to their highest capabilities.
  • Strive to achieve multiple Senior/ISCA Championships qualifying standards.
  • Make finals at team travel meets such as F&M, Region 1, Age Group & Senior Zones, and ISCA Championships
  • To be able to swim the 1650/1500 freestyle and the 400 IM multiple times during the season and in Championships.
  • To volunteer their time at RAC practices and events such as Olympic Way practice & Mini Meet, banquets, and other team-building events


  • To become a role model for the younger RAC groups at combined practices and or meets
  • Conduct themselves with respect, honor, and selflessness at all practices and competitions regardless of circumstances, and live a lifestyle appropriate for achieving the greatest personal success.
  • To understand the importance of having great nutritional habits, and taking care of themselves through massage/yoga and how it helps become a better athlete
  • No drugs, alcohol, and tobacco products.
  • Ability to train at or above a level appropriate for current experience and speed.
  • Willingness to attend and perform in every meet, in every event, and every distance available to their age group with the discretion of Coach's decision.
  • Senior Squad swimmers are expected to do everything within their power to reach their own personal potential.
  • Not having a history of attending vacations 4 weeks prior to a Championship event (will be enforced again during 2021-2022 Season, not enforced during 2021 due to COVID-19 impact on families).
  • Live a lifestyle appropriate for achieving the greatest personal success such as great nutrition/massage/yoga.

  • No drugs, alcohol, and tobacco products.

  • Work with Coaching Staff about swimming at the collegiate level. Begin recruiting process summer going into Junior year.

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

  • The Senior swimmer is a positive, hard-working example of the RAC program as a whole. Swimmers in the Senior Squad are expected to perform to the highest standards and work towards their short and long-term goals on a daily basis.  

  • Must attend 7 practices per week.


Equipment needs:

  • Team Swimsuit for meets, regular swimsuit for practices
  • Goggles
  • Kickboard
  • Fins
  • Pullbuoy
  • Paddles
  • Snorkel
  • Dragsuit
  • Tempo Trainer