Gold Group

Mon-Thur 5:00pm - 6:45pm
Fri 4:15pm - 6:00pm
Sat 9:00am - 11:00am

This group is designed to introduce athletes to a greater volume of aerobic endurance training as well as a continued commitment to stroke refinement in all four strokes including starts, turns, and finishes. In gold group, regular meet attendance throughout the season is required.



  • Attendance: 4 out of 5 practices
  • Minimum age: 9
  • Must be able to swim all strokes legally within workout constraints
  • Knowledge of Pace Clock
  • Ability to Swim
    • Swim 500 Free under 7:15
    • 12 x 100 Free on 1:30 interval
    • 6 x 200 IM on 3:30 
    • 10 x 50s Kick on .55
    • 2 A times (2 strokes) 



Swimmers are taught various conditioning concepts and are introduced to energy systems reflected in dry land workouts, nutrition, and mental conditioning. All strokes will be technically refined with an emphasis on advanced underwater and endurance training. Swimmers will be technically taught refined starts and turns.


Required Equipment

  • Water Bottle
  • 2 pairs of goggles (Clear and tinted)
  • 2 Competitive style practice swim suits
  • Paddles (see Coach Martine for sizing)
  • Pull Buoy
  • Kick Board 
  • Short Fins
  • Finis Freestyle Snorkel 
  • 2 Tennis Balls
  • Pulling Ankle Band
  • Running shoes to wear for in water training
  • Running Shoes
  • Mesh equipment bag



$130/month (10% OFF monthly dues for all Active Duty military)

(Monthly dues are due the beginning of each month. This does not include First-Time Registration Fees. For more info click on the Registration tab under Swim Team Groups.)