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Pre Senior

Pre-Senior Group

  • 7th and 8th-grade athletes (6th graders by coaches recommendation).
  • Swimming is a highly ranked extracurricular activity by the athlete. 



  • 11.25 hours per week 
  • 1.75 -2.0 hour primary practice session (usually afternoos).
  • 4800-6500y during primary practice sessions while “mornings” are varied. 
  • Training regularly includes dryland sessions.
  • Double practices days available during winter break and summer season.



  • Refine/master stroke drills and technique.
  • Maintain proper technique under increased load.
  • Major emphasis on kicking.
  • Introduce/build pulling competence.
  • Improve proficiency in underwater swimming.
  • Improved speed and power to 15m.



  • Increased build of aerobic base. 
  • Train all 4 strokes



  • Discuss relationship between maturation and training, racing and physical development.
  • Use knowledge of stroke count and pacing, demonstrating consistency in training.
  • Knows times and paces for desired times.
  • Refines and executes race strategies as discussed with coach.
  • Understanding of drag, bodyline, and propulsion.


Character Development/Life Skills

  • Embrace that ownership of the sport belongs to the swimmer.
  • Takes responsibility for attendance, performance, and practice habits and understands how they relate.
  • Time management skills developed and practiced and under.
  • Evaluate/Set long term and short term goals.
  • Learns to stand strong despite negative influence.
  • Understand the traits of a positive leader and works toward demonstrating those traits.
  • Discuss adaptability and improved time management skills.
  • Builds and contributes to team unity and group identity.



  • Recognize personal stressors.
  • Utilizes relaxation to conquer nerves and sharpen focus.
  • Knows techniques to control mind (positive self-talk and imagery.
  • Rehearse  visualization.
  • Learn to direct focus/concentration in immediate race preparation.
  • Learn to return concentration from uncontrolled to appropriate.



  • Claims ownership of effort and performance in dryland.
  • Body weight movements.
  • Foot drill and jump rope skills.
  • Use of med balls, dumbbells, and kettle bells.
  • Supplemental flexibility protocols provided.
  • Occasional Games.


Competitive Performance

  • Participates in nearly all the meets on the team’s schedule.
  • Prepare and compete at the highest level meet in which they have qualified.
  • Competes in all IMX events.


Required Equipment:

  • Kickboard
  • Fins
  • Pull buoy
  • Paddles
  • Snorkel 
  • Tempo Trainer
  • Jump rope