NSC Competitive Team - "Developing Habits of Excellence"

Former Sea Creature and Olympian Bryce Hunt warms up with teammates Aaron Peirsol and Michael Phelps at the 2004 Athens Olympics

Middle School Gold

Swimmers in Middle School Gold set the example for all age groupers within the program. They train at the highest level and strive to earn opportunities to compete against elite competition.

Group Goals

Middle School Gold athletes will be equipped with skills to achieve competitive success at elite competitions. The objective of this group is to prepare these athletes to contribute at the highest levels of the team.

  • Achieve opportunities to swim in large meets through advanced training and preparation
  • Practice personal and team accountability through attendance and attitude
  • Places the goals of the group before themselves
  • Sees challenges as the stepping stones to success
  • Takes responsibility for practice and meet performance
  • Accepts constructive criticism at both practices and meets
  • Be a role model and leader for all other swimmers on the team

Training Focus and Practice Duration

In order to be ready for senior training, athletes need to be aware of what it takes to be a truly elite athlete. Practices will be challenging on both a physical and mental level. Middle School Gold is mostly focused on building a solid aerobic base and developing the skills needed for senior training.

  • Practices focus on stroke technique, building an aerobic and anaerobic base through pace training and  intense kicking
  • Typical practices are 2 hours and 15 minutes, with either the first or last 15-30 minutes consisting of mobility based dry-land activities
  • Weekly morning practices are offered on a limited basis during the school year.
  • The days and practice times for the Middle School Gold group can be found on the link below:

Middle School Gold Calendar

Group Selction Criteria

  • Swimmers must be in or going into Middle School.
  • Coaches will use practice performance in Elementary Silver/Gold to decide when a swimmer is eligible to swim in this group.
  • Examples of sets the coaches will use to make evaluations are: 10x100 on 1:25 swim free, 10x50 on :50 kick and 8x100 IM on 1:45.

Equipment Requirements

Training in this group uses many different types of equipment. Athletes are expected to have proper and functioning swimming gear at all times. Equipment is the responsibility of the athlete and should not get in the way of training.

  • Fins, Paddles, Snorkel, Kickboard, Pull buoy, water bottle


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