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Practice began September 3, 2019


ADVANCED GROUP


Practice Times
  • Swim: M-F 4-6pm, Wed AM 5:15-6:45am, Sat 7-9pm
  • Dryland: 5:45-6:45am Tuesday/Friday

Coach
  • Adric Jope

Training
  • 120 minutes daily·       
  • 9 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
  • 10 x 300 Free on 5:00, best average
  • 10 x 100 kick on 1:40

Cost
  • Arden Hills Member: $180/month
  • Guest: $270/month

Equipment
  • Mesh bag
  • Kick board
  • Fins
  • Pull Buoy
  • Paddles
  • Snorkel 

Considerations for Admittance
  • Age 13 & Over
  • 10x 100 Free @1:30