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Team Coach: Dalton Herendeen, Joe Morris & Mike Monday 

FLASHES-Level 4 - Senior / Advanced level competitive swimmers.

 

Practice: Monday - Saturday (Friday practices are required, not optional) 

 

Training

  • Minimum age: 14 (age is coaches discretion & should have prior competitive experience)
  • Sets recommended for group admittance (SCY)*
    • 20 x 50 @ 1:00 – Kick IM Order
    • 20 x 100 @ 1:20 – Free
    • 8 x 200 @ 3:00 – IM
    • *all group placement is at the discretion of the coaching staff
  • Understands training sets
  • Applies technique to training
  • Emphasis on strong aerobic development and understanding of pace
  • Maximum performance in all test sets Demonstrates willingness and consistency for challenging dryland and water training
  • Typical Sets for Flashes Group (SCY)
    • 40 x 100 @ 1:20 – 2 free 2 non-free, every 3rd 100 is fast
    • 30 x 50 @ 1:00 – kick IMO no free
    • 4 x 200 @ 4:00 – 100 fast + 100 perfect drill
    • 5 x 400 @ 6:00 – alt Free and IM, descend Free
  • Yardage: 5000-7000

Competition

  • Competes in the highest level of qualified competition

 

CLICK HERE for the full FLASHES Group Expectations Document