Our Sponsors and Partners
Senior 1 Group
- High School Swimmers
- Swimming is the athlete’s number one extracurricular activity.
- Athlete is 100% commitment to DART at Sacramento and the season plan.
- 17 hours per week
- 2 hour primary practice session (usually afternoons); 1.5 hour “morning” practice sessions
- 6800-7500y during primary practice sessions while “mornings” are varied.
- Training regularly includes dryland sessions.
- Double practice days required (8-12 per month recommended.)
- Refine/master stroke drills and technique.
- Maintain proper technique under increased load.
- Major emphasis on kicking.
- Maximize stroke efficiency/speed.
- Maximized speed and power to 15m.
- Advanced level of aerobic training.
- Excel at race pace training and test sets.
- Train all 4 strokes and work on identifying primary strokes and event specialization.
- Understand the relationship between training, maturation and development and its effect on performance.
- Understands how to use HR to monitor training.
- Use knowledge of stroke count and pacing, demonstrating consistency in training.
- Knows race plan for each event and appropriate training paces.
Character Development/Life Skills
- Ownership of the sport and accountable for process choices and outcomes.
- Chooses to be a swimmer.
- Accepts the responsibility of being a leader and role model.
- Leads by positive example.
- Demonstrates a commitment to team through dedication.
- Mastered time management skills so that outside activities do not interfere with practice and meet attendance.
- Understands the need to sacrifice self interest for team goals.
- Builds and contributes to team unity and group identity.
- Can Identify optimal mindset for peak performance at practice and meets.
- Skilled in recognizing and controlling excitement/nervousness.
- Can visualize are race start to finish.
- Successfully uses pre-race routines and controlled focus points to maintain focus when racing.
- Works to maximize positive self thoughts and eliminate or minimize negative self talk.
- Understands the effect of posture, actions, and social environment have on emotions.
- Positively reframes uncontrollable and adversity to enhance confidence.
- Vests fully in the dryland program and takes ownership of their effort within it.
- Executes proper movements (pull ups, push ups, squats) and use of equipment (med balls, dumbbells, kettle bells and jump rope.)
- Completes flexibility routines both at practice and at home.
- Advanced strength and conditioning.
- Prepare and compete at the highest level meet in which they have qualified.
- Swimming is their number one extracurricular activity with 100% commitment.
- Prepare for collegiate training and competition.
- Pull buoy
- Tempo Trainer
- Jump rope
- Heavy rope