Indiana Swimming
Level 1
Excellence 200

High Performance Senior (HPSR)

Lead Coach: Zach DeWitt

This is the highest-level competitive group that FRST offers. This group has been assembled to provide our athletes with every possible advantage to succeed at the highest level. The group is recommended for swimmers 14 and over who wish to participate in Sectional, National and potentially International competitions with a strong emphasis on USA Junior Nationals, NCSA Junior Nationals, and USA Senior Nationals. This high intensity/high reward group trains 8-9 pool practices a week, with 3 dryland practices per week and offers a structured comprehensive strength program. College swimming is another main objective of swimmers in the FRST High Performance Group and assistance with the recruiting process is offered to all group members. HPSR also places a strong emphasis on community service, giving back to and being leaders of FRST.

Typical HPSR Schedule


School
  Monday Tuesday Wednesday Thursday Friday Saturday
AM   5:45-7:05AM
(Weights Only)
  5:45-7:05AM
(Weights Only)
5:45-7:05AM* 7:00-10:00AM
(Weights & Swim)
PM 3:00-5:30PM 3:00-5:30PM 3:00-5:30PM 3:00-5:30PM 3:00-5:00PM*  

*depending on cycle within season

Criteria


Requirements

Training Ability

Athletes must understand and execute the various training speeds demanded by the program. Aerobic capactiy, Anaerobic capacity, Aerobic power, and Anaerobic power are the four primary training zones that will be utilized.

Training Versatility

Ability to swim all 4 strokes proficiently.

Competitive Ability

Athletes that have distinguished a Speedo Sectional cut or faster.

Competitive Versatility

Athletes have Senior State cuts or close in multiple events.

Commitment

Practice attendance must be nothing short of excellent (5 excused absences, 0 unexcused).

Goals

Performance

Obtain Junior National/National/Olympic Trial cuts. FRST must have intentional efforts to not just qualify, but compete on these stages.

Travel

Seek out competition on a regional and national scale to prepare for competion at a National Championship level.

Preparation

Provide tailored taper plan for championship meet every season.

Culture

Athletes will be the "tip of the spear" in developing positive culture changes.

Service

Service to give back to both club, community, and LSC. Time at meets, help with clinics, Community Service Days, and assist with awards at INAGS, etc.

Expectations

AM/PM Practices

All practices are reguired for this group. Athletes will be allowed 5 excused absences over the course of the season. Motivation from coaches will not be used to encourage practice attendance.

Student of the Sport

Athletes must be familiar with stroke counts, stats of a resistance training, standards for high-level meets, etc. Athletes will consistently use a tempo trainer, snorkel, and other tools which help maintin focus, and promote intentional execution.

Nutrition

This a priority, and a learned entity. Consistently high-standards of foods are expected.

Goal Sheets

In month, season, and yearly sections. Must be kept up to date by athlete, shared with lead coach

Leadership

Help others at meets, practices, etc. Particularly upcoming age groupers, through social media, real-life situations, etc.

Championship

Athletes are expected to compete in biggest championship meet that they are qualified for unless discussed beforehand.

Equipment

  • Mesh Bag
  • Kickboard
  • Training Fins
  • Pull Buoy
  • Paddles
  • Tempo Trainer
  • Snorkel
  • Water Bottle
  • Appropriate Dry-land Clothes and Shoes.

Senior 1 (SR1)

Lead Coach: Colin Mothersead

Senior 1 (SR1) is for ages 14-18 who are already at or very close to the State level, and whose goal is ultimately to obtain Speedo Sectionals/Futures qualifying times and move to our High-Performance Senior Group. This is another high intensity/high reward group that trains 7-8 pool practices a week, with 3 dryland practices per week. This group offers a comprehensive strength program geared toward critical movements and mobility for the sport. Our SR1 group is highly technical, and focused on the three main areas of improvement in swimming: Technique, Strength, and Endurance. During summer, there are 8 pool practices per week, with 3 dryland practices per week, similar to HPSR.

Typical SR1 Schedule


School
  Monday Tuesday Wednesday Thursday Friday Saturday
AM   5:45-7:05AM
(Weights Only)
  5:45-7:05AM
(Weights Only)
5:45-7:05AM* 7:00-10:00AM
(Weights & Swim)
PM 3:00-5:30PM 3:00-5:30PM 3:00-5:30PM 3:00-5:30PM 3:00-5:00PM*  

Criteria


Requirements

Training Ability

Athletes must understand and execute the various training speeds demanded by our program. Aerobic capactiy, Anaerobic capacity, Aerobic power, and Anaerobic power are the four primary training zones that will be utilized.

Training Versatility

Ability to swim all 4 strokes proficiently.

Competitive Ability

Athletes that have achieved an IN State cut or within 5%.

Competitive Versatility

Athletes have Divisional cuts in multiple events.

Commitment

Practice attendance must be above average (unlimited excused absences, 3 unexcused).

Goals

Performance

Obtain Speedo Sectional & Futures cuts. FRST must have intentional efforts to not just qualify, but compete on these stages.

Progression

Learn skills and strategies necessary to meet all criteria to advance to HP Senior Group.

Travel

This groups aims to travel for both training trip opportunities, as well as competitions around the state and the Mid-West.

Preparation

Provide a tailored plan for the season with key markers and preparation for championship meets.

Service

Service to give back to the club, community, and LSC. Time at meets, help with clinics, Community Service Days, and assist with awards at INAGS, etc.

Expectations

AM/PM Practices

Athletes will be allowed 3 unexcused absences for the season and excuse absences prior to the practice missed. Motivation from coaches will not be used to encourage practice attendance.

Student of the Sport

Athletes must be familiar with stroke counts, stats of a resistance training, standards for high-level meets, etc. Athletes will consistently use a tempo trainer, snorkel, and other tools which help maintin focus, and promote intentional execution.

Nutrition

This a priority, and a learned entity. Consistently high-standards of foods are expected.

Goal Sheets

In month, season, and yearly sections. Must be kept up to date by athlete, shared with lead coach

Leadership

Help others at meets, practices, etc. Particularly upcoming age groupers, through social media, real-life situations, etc.

Championship

Athletes are expected to compete in biggest championship meet that they are qualified for unless discussed beforehand.

Equipment

  • Mesh Bag
  • Kickboard
  • Training Fins
  • Pull Buoy
  • Paddles
  • Tempo Trainer
  • Snorkel
  • Water Bottle
  • Appropriate Dry-land Clothes and Shoes.

Senior 2 (SR2)

Lead Coach: Griffin Edwards

Assistant Coach: Madi Purcell

Senior 2 (SR2) is for high school aged athletes whose goal is to obtain both Divisional and State cuts within the club scene as well as to train in the off-season for their respective HS team. Our SR2 group is designed to further further develop technique in all strokes as well as provide intensity and endurance training. 8 pool practices a week are offered, and 3 dryland workouts.

Typical SR2 Schedule


School
  Monday Tuesday Wednesday Thursday Friday Saturday
AM   5:45-7:05AM
(Weights Only)
  5:45-7:05AM
(Weights Only)
5:45-7:05AM* 7:00-10:00AM
(Weights & Swim)
PM 3:00-5:30PM 3:00-5:30PM 3:00-5:30PM 3:00-5:30PM 3:00-5:00PM*  

Criteria


Requirements

Ability

Athletes of high school age that have some experience in swimming.

Attitude

Athletes must have a positive attitude toward training, competition, and the team.

Commitment

Commitment should be exhibited at a minimum of 4 practices/wk throughout the season, unless prior approval is granted.

Goals

Performance

Obtain IN Divisional/State cuts. FRST must have intentional efforts to not just qualify, but also compete on these stages.

Preparation

Provide tailored taper plan for championship meet every season.

Service

Service to give back to both club, community, and LSC. Time at meets, help with clinics, Community Service Days, and assist with awards at INAGS, etc.

Expectations

AM/PM Practices

Expected to attend a minimum of 4 practices per week. At FRST, Commmitted athletes = Successful athletes.

Student of the Sport

Athletes must be familiar with stroke counts, stats of a resistance training, standards for high-level meets, etc.

Nutrition

This a priority, and a learned entity. Consistently high-standards of foods are expected.

Goal Sheets

In month, season, and yearly sections. Must be kept up to date by athlete, shared with lead coach

Leadership

Help others at meets, practices, etc. Particularly upcoming age groupers, through social media, real-life situations, etc.

Championship

Athletes are expected to compete in biggest championship meet that they are qualified for unless discussed beforehand.

Equipment

  • Mesh Bag
  • Kickboard
  • Training Fins
  • Pull Buoy
  • Paddles
  • Tempo Trainer
  • Snorkel
  • Water Bottle
  • Appropriate Dry-land Clothes and Shoes.