EGRA Senior Program
Our Senior program is designed for the athlete who wants to achieve a high level of excellence.  Progression and preparation are key components to reaching maximum potential in the Senior group.  Peak performance requires swimmers to commit to a serious training program and balance other activities with swimming.  It is recommended that swimmers in the Senior group have their own swim bag with the following equipment:  Kickboard, pull buoy, fins and paddles. 

 


Senior goals:
1.  Be competitive at championship meets
2.  Strive towards maximum potential
3.  Set goals and prepare for peak performance
4.  Promote year round swimming

To achieve the above goals, Senior is divided into 3 groups (Sr Bronze - workout; Sr Silver - State/Sectional level; Sr Gold - Jr Nationals and above).  Entrance into these groups is based on criteria and future goals of swimmers.  The final decision rests with the Senior coach and the coach has the right to move swimmers based on swimmer's actions.

Senior Group

Criteria

Emphasis

Attendance & Requirements

Senior

Development

High school swimmers

Conditioning to stay in shape during non-high school season while working on technique, skills, and underwaters

3x practice/week minimum

 

Equipment bag required: fins, kickboard, pull-buoy, paddles, snorkel

 

Meets optional

Senior

13&Over and high school swimmers with at least 3 Junior Olympics cuts, or 2 MI Swimming State cuts

 

10x100 Base Free @1:20

 

6x100 200 IM @1:40

 

8x100 kick repeats @2:00

Full season training plan for championship meet preparation and integration with HS season.  This is for swimmers 13&Over who will compete at championship level meets and are committed to their goals within swimming

 

13-14 year-olds in Gold may be asked to join Senior by meeting the following criteria:  10X100 @1:20, at least 80% attendance in Gold, has 2 MI Swimming state qualifying times and has a desire to make a serious commitment to swimming.

80% or higher weekly attendance including dryland; Summer LCM practices required

 

Equipment bag required: fins, kickboard, pull-buoy, paddles, snorkel

 

Attends USA Meets and Junior Olympic/State Championships

 

Complete IMX events on a yearly basis

 

Senior

Platinum

13&Over and high school swimmers with at least 2 sectional cuts, or higher

 

10x100 Base Free @1:10 (boys)/1:15 (girls)

 

8x100 IM @1:30/200 IM @3:00

 

8x100 kick repeats @1:45

Multi-year training for peak performance and qualifying for high level championship meets (Sectionals, Futures, Jr Nats, Trials) while integrating with HS season.

 

Must be committed to achieving their goals through year-round swimming.

 

Dryland training, goal setting, nutrition and mental training are all components of being successful at this level.

90% or higher weekly attendance including dryland; Summer LCM practices required

 

Equipment bag required: fins, kickboard, pull-buoy, paddles, snorkel, tempo trainer

 

Attends USA Meets and State/Highest Level Championship Meets

 

 

Complete IMX events on a yearly basis

 

Yearly travel trips/meets

*Equipment bag should include–Fins, paddles, pull buoy, and snorkel in a mesh swim bag. 


Sample Senior Practices

Click here for a few Senior practices to check out what we're doing, or something to do on your own!


Other Sports or Activities During Training:
Swimmers are great athletes and it is no surprise to see them involved in other sports or activities.  The benefits of doing another sport can have a positive effect on a  swimmer's overall health and mental well being.  As a swimmer gets older, he or she may have to make tough choices on participation in other activities depending on goals.  We will work with each individual to determine the best course of action. 

Interested in Swimming in College?

Check out our College Swimming Page for more information on picking a college that fits YOU, recruiting, and where some of our former athletes have gone on to swim!