Practices will be held at Diablo Aquatics Center (10 Tennis Club Drive, Danville, CA)
Senior II Group
This is our highest level and most experienced training group. Age ranges from 15-18. Swimmers must have sound technical background, commitment to practice attendance (90% minimum, 100% ideal), and capacity/willingness to train at higher volumes/higher intensity. Strong emphasis on development/mastery of main stroke and event specialty. Participation in advanced dryland to improve balance/stability, flexibility, and strength/power. Individual goals in this group range from trying to achieve sectional times to Junior National times to Olympic Trials. Coaches always have final say on admittance to this group. Many factors will be considered such as: age, maturity, physical/mental development, etc.
Pre Senior & Senior I
The ages for this group range between 11-16. Swimmers must have an understanding of the fundamentals for each stroke. Average training yardage is between 3,000-4,000 meters with a strong emphasis on mastery of technical skills. Swimmers will continue to develop proper technique for all four strokes, turns, starts, and all other racing skills. All energy systems will continue to be developed: aerobic/anaerobic, sprint. Practices are Monday through Friday (plus Saturday when no swim meet). In additional to swimming there is dryland training where the focus is on teaching the athletes proper technique for strength exercises, range of motion, flexibility, and stretches. Also, to improve the swimmers over all explosiveness and agility. Swimmers must be able to make 10 x 100 @ 1:30. The coaches have discretion to make decisions based on what is appropriate for each swimmer in this group.
This is our youngest training group. Age ranges from 8-11. Swimmers are encouraged to come to practice daily. Emphasis on developing technique for all four strokes and fundamental skills such as turns, streamlines, breakouts, finishes, and starts. Swimmers will be educated on important concepts like: head/body position, posture, line, balance, race strategy, etc. Swimmers will be introduced to interval training and their will be a steady progression of aerobic development and conditioning. Competitive goals for this group will range between achieving A times to Junior Olympic times to Far Westerns.