Improve underwater kick speed and distance off the walls and incorporate this skill into race strategy
Train with more intensity during workouts and improved stroke efficiency
Know your stroke counts per length for all strokes and pay attention to stroke counts during training
Establish breathing patterns for racing and use them during practice
Need to be able to complete test sets 10x100 free @1:20, 5x200 IM @3:00, 6x100 flutter kick @1:45
Learn time management and good homework/study habits necessary to attend all practices without missing for school projects or tests
Introduction to nutrition and how a good diet and proper hydration leads to better training and racing
Advanced dry-land training including introduction of medicine balls, stretch cords and dumbbells
Understand the role of a teammate: high quality performance every day, perfect attendance, good body language, best effort in every set, and supportive words of encouragement during workout
Maintain attendance of 75% or better to remain in group
Must have 2 or more SCS JO time standards to qualify for group
