Pre-Competitive Groups

 

Green Caps: 

 

Stroke drill names and purpose

Workout set language

  1. Freestyle 50 yards
  2. Backstroke 50 yards
  3. Breaststroke 50 yards
  4. Butterfly 25 yards​
  5. Individual Medley 100 yards
  6. Racing starts
  7. Breaststroke pullout basics
  8. Turns
  9. Pace clock basics
  10. Inter-squad racing/competition

 

Black Caps: 

Stroke drill knowledge

Workout set purpose

  1. Freestyle 100 yards
  2. Backstroke 100 yards
  3. Breaststroke 100 yards
  4. Butterfly 50 yards
  5. Individual Medley 200 yards
  6. Racing Starts
  7. Streamlining (5 yards minimum) with dolphin kick
  8. Breaststroke pullout with timing
  9. Turns/ Individual Medley Transitions
  10. Pace clock 
  11. Local non-sanctioned swim meets with JCC’s/YMCA’s