Senior 1 and 2 (ages: high school): Competition Team 


  • 10x 50 Freestyle @:45 
  • 10x 100 Freestyle @1:45 
  • 1x 500 Freestyle @8:30 
  • 4x 200 I.M. @3:45 
  • Senior 2 ONLY: Swim for and compete with your high school varsity swim team


  • 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 
  • Work on personal goal-setting with the coach 
  • Build speed and endurance and continue to hone technique  
  • Train in specialty stroke and events 
  • Participate in dryland training targeted at improving in-water performance 
  • Continue to compete and achieve best times, with special focus on achieving A times in specialty and freestyle events 
  • Achieve at least one States time, strive to attend Far Westerns, Sectionals, and other Senior-level meets 


  • Follow the Athlete Code of Conduct 
  • Have a positive attitude 
  • Be on time to practice 
  • Communicate directly with their coach; Parent involvement in swimming decisions is minimal  
  • Understand nutritional management  
  • No drugs, tobacco, or alcohol consumption 
  • Come to practice and meets prepared to succeed: that means following uniform requirements and bringing required gear 
  • Be open to trying new techniques and drills 
  • Practice and Meet attendance expectations/requirements
    • Senior 1: Athletes are expected to attend a minimum of five practices per week and a minimum of four meets between April and July; athletes who do not meet the minimum practice attendance expectation may be barred from competing in any or all swim meets
    • Senior 2: Athletes must attend all practices and a minimum of four meets between August and March and a minimum of four meets between April and July; athletes who do not attend all required practices may be barred from competing in any or all swim meets
  • Attend all required team meetings
  • If you plan to miss a meeting or practice or be late, you must communicate this with the Head Coach and on-deck coach at least 24 hours in advance 
  • Attend all required practices and meets for your high school varsity swim team 
  • Act as a role model to Athletes in the Junior and Precompetition Groups, 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