Senior Group

The Orinda Aquatics Senior Group

Senior Group Meeting Handouts


Group Structure

Senior 2 - Coach Dom Patterson/Kati McDermott

Swimmers should be goal-oriented, positive, and dedicated to improve technique, turns and underwater speed, and learn pacing and race strategy. Workouts average 4,000-5,500 yards as swimmers prepare for 200 stroke, 200 IM, and the 500 Free. Swimmers should be able to complete 10x100 Free @ 1:20 10x100 IM at 1:30. Swimmers work towards Western Zone times and Sectional level swimming; prepare for college swimming. Swimmers should attend 5 to 7 workouts per week and all team meets.

Senior 3 - Coach Marc Cavallero/Dom Patterson

Swimmers should be serious about the sport, able to train fairly aggressively, and be committed to swim at a high level. Technique will be emphasized but workouts will range from 5,000 to 7,000 yards. Swimmers will prepare for the 200 of each stroke, 400 IM, and 500 Free (and distance).  Sample sets will be 15x100 Free @ 1:15 yds or 10x100 stroke. Swimmers should be training to achieve Sectional times and/or prepare for college swimming. Swimmers will be expected to attend 6 to 8 workouts per week (two morning workouts).

Senior 4 - Coach Ronnie Heidary

Athletes must display a strong desire to perform at the highest level of their capability. Training is geared towards individual talents, although a strong aerobic endurance factor is present. Athletes in the Senior 4 group should progress from Sectional time standards on to National level swimming.  In addition to being focused, mature, technically proficient, and dedicated to training, every swimmer in this group is expected to attend each team meet, and act with the utmost integrity on a daily basis. Minimum training sets include: 20x100 Free @ 1:15 and 15x100 IM @ 1:25. 

See "Move-up Criteria" for group placement

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Interested in Trying Out Orinda Aquatics?

Thank you for showing an interest in Orinda Aquatics Year-Round Program. For more information please email Donnie Heidary at