Champions in the Pool.

Champions in Life

Lionfish Gold

Group Expectations

The Lionfish Gold practice group is the competitive group for athletes aged 11-14.

In this group, athletes will focus on goal-setting, growing their training base, and mastering technique and skill work across all four strokes. 

Athletes should maintain at least 60% practice attendance for the best opportunity for improvement. 70% attendance or higher is expected before athletes can be promoted to Sea Dogs.

Swimmers will be expected to come to practice embodying the values of SSC. Athletes who are not prepared to meet the standards listed below should swim in Lionfish Silver or discuss with their coach alternatives for being involved in swimming.

Group Standards

For entry into Lionfish Gold, athletes must demonstrate:

  • Understanding of how to read pace clock, understand intervals, and read a workout
  • 200 IM under 4:00 (SCY) or 4:30 (LCM)
  • 500 Freestyle under 10:00 (SCY) or 400 Freestyle under 9:00 (LCM)
  • 12 x 50 IM order on :15 rest with consistently legal strokes and turns
  • Timed 500 Freestyle Kick SCY under 13:30
  • 50% Attendance in Lionfish Silver when moving up

Required Equipment

All Lionfish Gold athletes are expected to come to practice prepared each day with the following:

  • t-shirt, shorts, socks, and athletic shoes for dryland
  • swimsuit
  • swim cap (girls mandatory, boys optional)
  • mesh bag
  • kickboard
  • fins
  • pull buoy
  • snorkel
  • hand paddles
  • water bottle

All equipment is available at Elsmore Swim Shop.

Please be prepared with clothing for dryland (t-shirt, shorts, athletic shoes) each day, even when dryland is not listed on the schedule. Crocs, flip flops, slides, etc. are not acceptable for dryland.

Always bring a water bottle. It is recommended that each athlete also has a backup suit, goggles, and swim cap. Team caps are available at the pool for $10 (charged to your account - no cash necessary).


The general practice schedule is as follows:

Monday Tuesday Wednesday Thursday Friday Saturday

6:00 - 7:40 AM

6:40 - 8:20 PM

(Dryland 6:40 - 7 PM)

6:00 - 7:40 PM

(Dryland 6 - 6:20 PM)

6:40 - 8:20 PM

(Dryland 6:40 - 7 PM)

5:20 - 6:40 PM

9:00 - 10:40 AM


6:00 - 7:40 AM


6:40 - 8:20 PM

(Dryland 6:40 - 7 PM)


6:00 - 7:40 PM

(Dryland 6 - 6:20 PM)


6:40 - 8:20 PM

(Dryland 6:40 - 7 PM)


5:20 - 6:40 PM


9:00 - 10:40 AM

This Google Document and Google Calendar will serve as our practice calendar and will be updated throughout the season, however, please use weekly emails and coach communication for the latest practice schedule. The calendar link contains additional event information that can serve as helpful reminders for deadlines for meet and event registrations. 

Time Standards

USA Swimming National Motivational Standards

Meet Signup

Meets and events can be registered for under the Meets page. Please do not sign up for any events, you may put requests in the Notes section. Coaches will be developing event lineups with athletes at practice.


Parents in the Lionfish Gold practice group will receive a weekly newsletter on Sunday/Monday with the weekly schedule, any relevant announcements for the week, and action items like meet signup deadlines or volunteer needs. Please contact Coach Tripp at [email protected] if you have any questions.


Coaching Staff


Tripp Montgomery

Lionfish Gold Head Coach

[email protected]


About me!

Latest SSC News

Royal 3 - Week 4

Royal 3 Week 4 (9/26-10/2) Week Preview We are putting in some fantastic work! I am very proud of how Royal 3 is doing...

By Christian Hanselmann

Royal 1: Week 4

SOUTHEASTERN SWIM CLUB: ROYAL 1 Champions in the pool. Champions in life. Empower swimmers to develop character & realize their potential in a positive,...

By Blake Brewer

Stingrays: Week 4

CHAMPIONS IN THE POOL. CHAMPIONS IN LIFE Hi All! What an AWESOME weekend we had here at the pool! I was able to watch...

By Blake Brewer

Flying Fish - Week 4 News

Flying Fish Weekly Update Fall Week 4 (September 26th - September 30th) Happy Monday! I hope you all had a wonderful weekend. First I...

By Kylie Sutherlin

September 26 news letter

Happy Monday Sea dogs! It was great to have the opportunity to race this past weekend. Great efforts all around by the Sea dog...

By Dorsey Tierney-Walker