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Gold Development

GOLD DEVELOPMENT 

AGES: 10&UP

 

DAILY TRAINING IN THE POOL

60 minutes (4x/wk)

1500 to 2500 yards per day

 

DRYLAND PROGRAM

45 minutes (2x/wk)

 

ENERGY SYSTEMS

75-85% aerobic

10% anaerobic

5 to 15% sprint

(40% kicking & technique: key drills)

 

BASIC GOALS

Learn more advanced drills

Learn correct body line and rotation

Hone the timing of the breath in each stroke

Learn the power of pushing off effectively

Develop sound kick and ankle flexibility

Learn foundational training habits

Learn to handle more complicated sets

Building competitiveness through compeition and games

 

EDUCATIONAL GOALS

Streamlining (the fastest you’ll ever be!)

Advanced pool and practice awareness

Breath control

3 drills of each stroke—and their key components

More complicated sets

Sportsmanship and Acccountability 

 

SPORTS PSYCH

Confidence, effort over outcome, 

ok to fail—everything is just gathering information!

Try new ideas, ask questions, give your best

Study fast swimmers and try to understand what makes them successful

 

TEST SETS

20 x 50 K F @ 1:00

12 x 100 IM @ 2:00 

15 x 100 F @ 1:35

3 x 300 F P @ 6:00

 

EQUIPMENT USED

Fins, buoy, board, paddles

 

ADMITTANCE REQUIREMENTS

Pass Bronze Group Drill test

200 swim under 3:30

Knowledge of proper workout rules

Attendance in Bronze over 70%