Novice: (Swim Team 101/Pre-Comp Team):

Entrance

5 yds. Butterfly
25 yds. Backstroke - 15 yds. Breaststroke - 25 yds. Freestyle

Goals
- Legal strokes - Turns
- Dives
- Read clock
- Endurance

 Exit

- Legal strokes
- 8x25@:45Freestyle
- 100 IM legally
- 400 non-stop Freestyle w/ flip turns - USA Swimming Diving Cert.
- Flip turns
- Open turns
- Read clock (easy intervals)

Juniors:

Entrance
- Legal strokes
- 8x25@:45Freestyle
- 100 IM legally
- 400 non-stop Freestyle w/ flip turns - USA Swimming Diving Cert.
- Flip turns
- Open turns
- Read clock (easy intervals)  

Goals
- Read clock (advanced intervals) - Stroke refinement
- Endurance
- Swim meet knowledge

Exit
- 8x25@:25Freestyle
- 8 x 100 @ 1:40 Freestyle
- 200 IM legally
- Relay exchange
- Competing in meets at least once/month

Seniors

Entrance

- 8x25@:25 Freestyle
- 8 x 100 @ 1:40 Freestyle
- 200 IM legally
- Relay exchange
- Competing in meets at least once/month

 Goals
- State qualifications
- Speed
- Stroke perfection
- Competition/Race development - High School Varsity preparation

 Exit
- 10x100Free@1:15
- 10x100IM@1:45
- 500 with the counter under 7:00 - 14 years old entering ninth grade

Team Goals

- Positive Mental Attitude - Goal setting
- Team spirit

• Expectations

  • -  Attend at least 3 practices per week

  • -  Attend at least 1 meet per month

  • -  Joe’s rules:

    1) Streamline
    2) Two pulls before you breathe

  • 3) Three underwater fish kicks

  • 4) No breathing in the “T”
    5) Push off underwater

  • -Be on time to practice

  • -  Swim the entire duration of practice

  • -  To bring all the appropriate gear to every practice and meets