Indiana SwimmingLevel 1

 

FRST Senior Group Mission Statement & Group Descriptions

"Franklin Regional Swim Team’s goal is to become the most innovative, athlete-centered, program in our state.  With an “athlete-centered” goal in place, our coaches have designed a system to make our athletes successful at all levels within our sport.  Athletes will receive instruction, as well as training, based specifically on their needs as an athlete. Outstanding achievement and vast improvement is our goal for all of our FRST athletes."

Updated for Long Course 2017, we have elected to break our Senior program into three separate groups to better suit the many needs of our FRST Senior athletes.  Each group will have different goals, qualifications, and expectations.  Read below for more information.

 


 

High Performance Senior (HPSR)

Lead Coach: Zach DeWitt

Asst. Coach: Ali DeWitt

This is the highest-level competitive group that FRST offers. This group has been assembled in the Summer LCM Season 2015 to provide our athletes with every possible advantage in succeeding 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, and 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. Swimming in college is another main objective of swimmers in the FRST High Performance Group and assistance with the recruiting process is offered to all group members. There is also a strong emphasis on community service as well as giving back to and being leaders of FRST.

 

Typical HPSR Schedule during school week September to May (2-3 AM’s):

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

3:15-5:30pm

5:45-7:05am

​(AM-weights)

3:15-5:30pm

3:15-5:30pm

5:45-7:05am

​(AM-Weights)

3:15-5:30pm

5:45-7:05am*

3:15-5:00pm

7-10am

​(AM-Weights)

*depending on cycle within season

Criteria (should meet 4 of the 5 criteria)

  • Training Ability:  Kick w/ Board at a proficient rate (standardized test set)
  • Training Versatility: ability to swim all 4 strokes (standardized IM test set)
  • Meet Performance:  Athletes that have distinguished a Futures/NCSA Level Cut
  • Performance Versatility: (State Cuts in more than 1 stroke)
  • Commitment: Practice attendance must be nothing short of excellent (8 of 9 practices, weekly)

Goals

  • Obtaining additional Speedo sectional cuts, junior national cuts, national cuts/Olympic trial cuts.  FRST must have intentional efforts to not just qualify, but compete on these stages.
  • Meet travel farther in hopes of encouraging the broadening horizons of competition (Mid-West, etc.)
  • Provide tailored taper plan for championship meet every season.
  • Athletes will be the "tip of the spear" in developing positive culture changes
  • 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, if they can be made - motivation from coaches will not be used to encourage practice attendance
  • True Student of the Sport (stroke counts, use a tempo trainer, snorkel, all drills for all strokes, stats of a resistance training, standards for high-level meets, etc.)
  • Nutrition of each athlete is a priority, a learned entity, and consistently high-standards for foods are expected.
  • Goal Sheets, which is to be in month, season, and yearly sections.  Must be kept up to date by athlete, shared with lead coach
  • Help others at meets, practices, etc. Particularly upcoming age groupers

Through social media, real-life situations, etc.

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

 

Equipment Expected: Mesh Bag for storage (w/ name), Kickboard, Training Fins, Pull Buoy, Paddles, Tempo Trainer per person, Snorkel, Water Bottle, Whiffle Balls, Appropriate Dry-land Clothes and Shoes.


Senior 1 (SR1)

Lead Coach:  Alex Jerden

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/or move on to our High-Performance Senior Group. This is another high intensity/ high reward group trains 7-8 pool practices a week, with 3 dryland practices per week and offers a structured comprehensive strength program. 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 SR 1 Schedule during school week (1 morning):

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

3:15-5:30pm

5:45-7:05a

(AM – Weights)

3:15-5:30pm

3:15-5:30pm

5:45-7:05a

(AM – Weights)

3:15-5:30pm

3:15-5:00pm

7-10am

(AM-Weights)

Criteria

  • Training Ability:  Kick w/ Board at a proficient rate (standardized test set)
  • Training Versatility: ability to swim all 4 strokes (standardized IM test set)
  • Meet Performance:  Athletes that have distinguished a INswimming State Cut
  • Performance Versatility: (Divisional Cuts in 4+ events)
  • Commitment: Practice attendance must be nothing short of excellent (6 of 8 practices expected, weekly)

Goals

  • Obtaining Speedo Sectional / Futures (formerly Senior Zones) cuts.
  • Move to HP Senior Group
  • Provide tailored plan for championship meet (be it an invitational or prelim/final event) every season per lead coach’s discretion
  • Service to give back to both club, community, and LSC.
  • Contribute to Club Culture by adhering to set standard, and raising the bar.
  • Time at meets, Help with Clinics, Community Service Days, and Assist with awards at INAGS, etc.

Expectations

  • AM/PM Practices expected if made (1-2x weekly), if they can be made - motivation should not be used to encourage practice attendance
  • True Student of the Sport (stroke counts, use a tempo trainer, snorkel, all drills for all strokes, stats of resistance training, standards for high-level meets, etc.)
  • Nutrition of each athlete is a priority, a learned entity, and consistently high-standards for foods are expected.
  • Goal Sheet, which is to be in month, season, and yearly sections.  Must be kept up to date by athlete, shared with lead coach on google doc
  • Athletes are expected to participate for biggest club championship meet that they’ve qualified for unless previously discussed.
  • Help others at meets, practices, etc. Particularly upcoming age groupers at intra-squad meets, through social media, real-life situations, etc.

 

Equipment Expected: Mesh Bag for storage (w/ name), Kickboard, Training Fins, Pull Buoy, Paddles, Tempo Trainer per person, Snorkel, Water Bottle, Whiffle Balls, Appropriate Dry-land Clothes and Shoes.

 


Senior 2 (SR2)

Lead Coach: Breanna Martin

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 all of the stroke techniques in addition to offering intensity and endurance. 6 pool practices a week are offered, and 2 dryland workouts.

Typical Schedule during School (PM only):

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

3:15-5:30pm

5:45-7:05am

(weights)

3:15-5:30pm​

3:15-5:30pm

3:15-5:30pm

3:15-5:00pm

7-10am

​(weights)

Criteria

  • Athletes that of high school age with some experience in swimming
  • Positive attitude to train
  • Commitment level should be exhibited at a minimum of 4 practices/wk throughout the season, unless prior approval is granted

Goals

  • Obtaining Indiana Swimming Divisional / State Cuts.  FRST must have intentional efforts to not just qualify, but also compete on these stages.
  • Provide tailored taper plan for championship meet every season per lead coach’s discretion
  • Service to give back to club, community, and LSC.
  • Time at meets, Help with Clinics, Community Service Days, and Assist with awards at INAGS, etc.

Expectations

  • Expected to attend a minimum of 4 practices per week unless previously discussed. Committed athletes = successful athletes
  • True Student of the Sport (stroke counts, use a tempo trainer, snorkel, all drills for all strokes, stats of a Resistance Training, standards for high-level meets, etc.)
  • Nutrition of each athlete is a priority, a learned entity, and consistently high-standards for foods are expected.
  • Goal Sheet which is to be in month, season, and yearly sections.  Must be kept up to date by athlete, shared with lead coach on google doc
  • Help others at meets, practices, etc. Particularly upcoming age groupers
  • Through social media, real-life situations, etc.

Equipment Expected: Mesh Bag for storage (w/ name), Kickboard, Training Fins, Pull Buoy, Paddles, Tempo Trainer per person, Snorkel, Water Bottle, Whiffle Balls, Appropriate Dry-land Clothes and Shoes.