Junior 2 (ages 10-13): Competition Team  

Formerly “Gold”


  • 8x 50 Freestyle @1:15 
  • 4x 100 I.M. @2:30 
  • 4x 100 Freestyle @2:15 
  • 1x 500 Freestyle @12:00 


  • Have fun swimming and learn to promote team values during practice, competition, and in daily life  
  • Take personal responsibility for completing stretching, warm up, and warm down 
  • Refine starts, turns, and finishes technique 
  • Refine stroke technique and build speed and endurance through drill and interval-based training 
  • Understand and demonstrate ability to use the pace clock and complete interval-based sets 
  • Work on personal goal-setting with the coach  
  • Nutritional awareness 
  • Begin to explore preferred strokes and events 
  • Understand and demonstrate the ability to swim a 200 Freestyle with negative splits 
  • Participate in dryland training targeted at improving in-water performance 
  • Earn a time in each of the following events: 200 Freestyle, 200 Preferred Stroke, 500 Freestyle, 400 I.M. 
  • Achieve a B time in at least one event for each stroke  

Expectations and Requirements:  

  • Follow the Athlete Code of Conduct 
  • Have a positive attitude 
  • Be on time to practice 
  • Be open to trying new techniques and drills 
  • Come to practice and meets prepared to succeed: that means following uniform requirements and bringing required gear 
  • Attend 4-5 practices per week and a minimum of three meets between August and March and a minimum of three meets between April and July 
  • Attend all required team meetings 
  • Act as a role model to Athletes in Junior 1, Group 2, and Group 1, modeling good behavior and work ethic and providing support by cheering at swim meets 
  • Come to practice to work hard and have fun: a positive mindset—no matter the challenges Coach presents you with—will go a long way to improvement 
  • Come to swim meets ready to work hard and compete: if you qualify for finals you must swim in the finals 
  • Follow and promote team values and act with kindness and respect to all participants 
  • Participate in and contribute to team fundraising and volunteer opportunities 
  • Complete athlete SafeSport training