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Advanced Group

Practice begins Monday, August 28, 2017


ADVANCED GROUP


Practice Times
  • M-F 4-6pm, Sat 7-9pm

Coach
  • Chris Oshiro

Training
  • 105 minutes daily·       
  • 7 practices offered weekly
  • Morning practices strongly encouraged

Basic Goals
  • Advance aerobic training and advance to anaerobic training     
  • Emphasis on 200 Free, 200 IM and 100s of Fly, Back & Breast; plus 200 of either Fly, Back or Breast
  • Refine race tactics
  • Importance of dry land training
  • Introduce stroke rate & tempo
  • Train all four strokes
  • Train strong kick

Test Sets
  • 10x 200 Free
  • 16x 100 Free - fastest possible interval
  • 6x 200 IM
  • 500 kick for time

Cost
  • Arden Hills Member: $160/month
  • Guest: $240/month

Equipment
  • Mesh bag
  • Kick board
  • Fins,
  • Pull Buoy
  • Paddles (StrokeMaker, Speedo IM M/L or Finis Paddles “Agility”) 
  • Snorkel 
  • Jump Rope (thru “buyjumpropes.net); no ankle strap

Considerations for Admittance
  • Age 11 & Over
  • 10x 100 Free @1:35