IV. Senior

                A.  Attendance--completes 5-6 practices/week with consistently strong effort

                B.  Attitude

                                1. Never leaves a wall without knowing why

C.  Skills

  1. All strokes

a. Achieves clean, high-elbow (HEC) and hand acceleration w/ little slippage                                                     

                                                b. Accelerates into every wall and spears off with aggressive kickout/pullout

                                                c. Uses “hot-plate, ceiling-watch” in all open turns

                                                d. Uses “scoop-spear” and deep-arm breakouts in free and back turns

                                                e. Uses “no-breather” finishes on fly and free; “no-look, no-hesitation” finishes on back;                                                                                  “full-stroke” finishes on all strokes

                                                f. Explodes out of standing and backstroke starts and enters the water through “one hole”

                                                g. Executes a well-timed, reverse-arm-circle relay start

                                                h. Propels self efficiently with three basic supine sculling movements and has mastered offset sculling

                                                i. Kicks repeat pool widths underwater in spear in all strokes and body positions

                                                j. Splits 100-yard goal-set swims within 1 second of “even” and descends short practice sets

                                                k. Approximates 50-, 100-, and 200-yard race pace for short distances in practice

                                                l. Performs advanced drills and drill progressions

                                                                a. Crawl and back

                                                                                (1) Long-axis drill sequence

                                                                                (2) Hip-snap sequence

                                                                                (3) Rolling human stroke sequence

                                                                                (4) Balance sequence

                                                                                (5) Sprint drill

                                                                b. Fly

                                                                                (1) Balance sequence

(2) Sprint drill

(3) Two-up/four-under fly

                                                                c. Breast

                                                                                (1) Balance sequence

                                                                                (2) Sprint drill

                                                                                (3) Three-up/three under breast

2. Freestyle

  1. Strong hip snap
  2. Pronounced reach and roll
  3. Front-quadrant swimming
  4. 2-beat and 6-beat kicks

3. Backstroke

  1. Strong hip snap
  2. Pronounced roll to deep catch
  3. Accelerates through final downsweep into release
  4. "Rifle-barrel"  recovery and shoulder-line entry w/ palm down

4. Butterfly

  1. Early breathing timing
  2. Blast-spin-fling hands
  3. Roll arms in at shoulder on recovery
  4. Chest press front end
  5. Long, low stroke

5. Breaststroke

  1. Minimal head bob
  2. Shoulder-width or wider outsweep on pull
  3. Moves through pronounced stretch each cycle
  4. "Out-slow, in-fast" kick timing
  5. Claps soles of feet together at end of kick

                D. Knowledge

                                1. Knows majority of stroke tenets, acronyms, and applications

                                2. Describes execution and purpose of advanced drills and drill progressions

                                3. Diagnoses stroke flaws at the Gold level and explains their inefficiency in terms of                                                                                        basic concepts of fluid resistance and propulsion

                                4. Uses the pace clock to follow send-offs that are multiples of :05 or :10 and calculate times

                                5. Uses the pace clock as an objective marker of effort                              

                                6. Uses subjective markers of effort (breathing rate and depth, muscle heaviness, body and skin                                                                      temperature) 

                                7. Knows past and current racing and training times as well as State, Sectional, and National time standards

                                8. Sets long-term racing and training goals and discusses them with coach 

                                9. Explains purpose of practice activities

                                10. Begins to regulate certain aspects of lifestyle (sleep, diet, other activities) to                                                                                                  enhance training and racing

                E. Training

                                1. 40 im < 65:00

                                2. 30 x 100 crawl @ 1:20  

                                3. 5 x 2 im @ 5 (<2:45)

                                4. 3 x 5 cr @ 9 (<6:00)

                                5. 8 x 100 fly @ 2:00 (<1:20)

                                6. Descends long practice sets and adheres to times for short “up-down” sets

                                7. Executes all dryland activities with great range-of-motion, speed-of-movement, and frequency of                                                              repetition

                                8. Runs long gravel loop (1.6 mi) in < 13:00

                                9. Pushes oneself in practice without relying on coach or teammates

                                10. Understands the value of a team ethos of hard work and encourages peers

                F. Racing

                                1. Has completed 200’s in all the strokes; 400IM; 1000 and 1650 free

                                2. Has KY State times in 3 strokes and IM; within 2% of Sectional cuts

                                3. Plans meet day diet to eat “light and right;” saves energy at meets to swim fast              

                                4. Even-splits 100’s and approximates even splitting in longer races

                                5. Predicts upcoming performances based on training record and other factors; assesses own                                                                            performance; evaluates pre-race prediction in light of actual results

                                6. Competes at least 2 days/month