Practices:

• Mon-Fri evening

Coach:  Denise Underwood

Training:

• 85 min
• Build up to ~2000 yards per practice
• 5 practices typically offered weekly
• Swimmers should try to attend 4 of 5 practices each week

Basic Goals:

• Continue to reinforce positive fundamentals
• Train to race 50s of each stroke, 100IM and 100/200 Free
• Build and refine race tactics
• Consistent dryland training
• Introduce Kick strengthening
• Master drills

Group Goals:

• Have fun!
• Cohesive and positive learning environment
• Learn goal setting
• Learn about nutrition
• Understand sets, reading pace clock, breathing patterns and push-off streamlines
• Attendance at meets and team activities

Cost

• Currently $85/month

Equipment

• Mesh bag
• Kickboard
• Snorkel
• Fins
• Water bottle

Considerations for joining this group / group move-ups

• Legal in all 4 strokes
• Typically 12 years and under
• Consistent attendance at the Introductory group

Practices:

• Mon-Fri evening
• Practice schedule will change in the summer months when school is out of session

Coach:  John Hojnacki

Training:

• 90-120 min (mix of dryland and swim)
• 6 practices typically offered weekly
• Intro into AM workouts during school year
• Consistent attendance (min 4 practices and should work to attend up to 6)

Basic Goals:

• Emphasis on aerobic build up
• Train to race 100s of each stroke, 200-500 Free, 200 and up to 400IM
• Refine race tactics
• Consistent dryland training
• Continue Kick strengthening
• Master drills

Group Goals:

• Have fun!
• Learn goal setting
• Learn about nutrition
• Introduce energy systems in training
• Introduce travel rules
• Master execution of sets, reading pace clock, breathing patterns and push-off streamlines
• Learn about growth and maturation
• Test sets 16x100 best average, 3x400IM best average

Cost

• $125/month

Equipment

• Mesh bag
• Kickboard
• Snorkel
• Fins
• Water bottle

Considerations for joining this group:

• 14 and under not ready for senior group
• Competes in the highest level meet qualified for each season
• 50 free under 37 seconds
• Consistent attendance in the Development group

Practices:

• Mon-Fri evening and Sat morning. 
• Tuesday and Thursday morning during the school year are strongly encouraged
• Practice schedule will change in the summer months when school is out of session

Coach:  Michelle Hojnacki

Training:

• 120 min (dryland added)
• Tues/Thur morning practices are typically 75 min
• 8 practices typically offered weekly
• 90% attendance expected

Basic Goals:

• Advanced aerobic and anaerobic training
• Train to race 100 and 200s of each stroke, 500 to 1500 Free, 200 and 400IM
• Refine race tactics
• Importance of dryland training
• Introduce stroke rate and tempo
• Train and able to race all 4 strokes
• Train strong kick

Group Goals:

• Have fun!
• Goal setting
• Practice good nutrition habits
• Utilize and understand energy systems in training
• Practice team travel rules
• Demonstrate growth and maturity toward college swimming

Cost

• $150/month

Equipment

• Mesh bag
• Kickboard
• Snorkel
• Fins
• Water bottle

Considerations for joining this group:

• 13 and over athletes
• Competes in the highest level meet qualified for each season
• 10x100 on 1:30
• Consistent attendance in the competitive age group (>85%)
• Typical test sets:  10x200 Free,  16x100 Free, 6x200IM, 500 kick for time