Group Descriptions
Development Group (previously Rising Dolphins)
Practices:
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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
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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
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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
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Cost
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Equipment
- Mesh bag
- Kickboard
- Snorkel
- Fins
- Water bottle
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Considerations for joining this group / group move-ups
- Legal in all 4 strokes
- Typically 12 years and under
- Consistent attendance at the Introductory group
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Competitive Age Group (Previously Silver and Blue)
Practices:
- Mon-Fri evening
- Practice schedule will change in the summer months when school is out of session
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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)
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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
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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
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Cost
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Equipment
- Mesh bag
- Kickboard
- Snorkel
- Fins
- Water bottle
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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
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Competitive Senior Group (Previously National and National Development)
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
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Coach: Michelle Hojnacki |
Training:
- 120 min (dryland added)
- Tues/Thur morning practices are typically 75 min
- 8 practices typically offered weekly
- 90% attendance expected
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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
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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
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Cost
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Equipment
- Mesh bag
- Kickboard
- Snorkel
- Fins
- Water bottle
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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
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