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Gold

Team Coach: Joe Morris

GOLD-Level 3 - Upper intermediate & Advanced level competitive swimmers

 

Practice: Monday - Friday  and Saturdays as scheduledFriday & Saturday practices are required, not optional.

Training

  • Minimum age: 11 with at least 2 A times - Maximum age: 14 (age is coaches discretion & prior competitive experience is required)
  • Sets required for admittance (SCY)*
    • 20 x 50 @ 1:00 – Kick IM order
    • 12 x 100 @ 1:30 – Free
    • 6 x 200 @ 3:30 – IM
    • *all group placements are at the coaching staff’s discretion
  • 100 of all strokes; 500, 800m, 1000, and 1650 Free; 400 IM
  • 13-14: 200s of all strokes*
    • Emphasis on strong aerobic development
  • Participates and challenges themselves on group test sets
  • Typical Sets (SCY)
    • 8 x 200 @ 3:00 – Alt. free and IM; focus on stroke length on IM, fast Free
    • 16 x 25 @ :30 – UWK to 15m mark
    • 5 x 300 @ 5:30 – Kick; descend 1-4, 5 is fast!
  • Yardage – 4000-6000

Competition

  • Competes in team sponsored meets
  • Competes in all USA Swimming meets and appropriate championship meets

 

 

CLICK HERE for the full GOLD Group Expectations Document