Pre-Competitive Groups
Green Caps:
Stroke drill names and purpose
Workout set language
- Freestyle 50 yards
- Backstroke 50 yards
- Breaststroke 50 yards
- Butterfly 25 yards
- Individual Medley 100 yards
- Racing starts
- Breaststroke pullout basics
- Turns
- Pace clock basics
- Inter-squad racing/competition
Black Caps:
Stroke drill knowledge
Workout set purpose
- Freestyle 100 yards
- Backstroke 100 yards
- Breaststroke 100 yards
- Butterfly 50 yards
- Individual Medley 200 yards
- Racing Starts
- Streamlining (5 yards minimum) with dolphin kick
- Breaststroke pullout with timing
- Turns/ Individual Medley Transitions
- Pace clock
- Local non-sanctioned swim meets with JCC’s/YMCA’s