Coached by: Coach Rob

The Gold training program is for swimmers 13 years and over and designed to build on the training and success from our Silver and Bronze programs. Swimmers in this group are committed to swimming being their primary extracurricular athletic activity and must attend a minimum of 6 practices per week. 

Senior Expectations:  The group goal is for the swimmers to continue to develop all four strokes and the individual medleys in all of the distances. They will be encourage to actively participate in their goals and growth in the sport of swimming, which will including discussion and accountability on communication, making their planned workouts, nutrition, and short/long term goals. They will be encouraged to work together to make the group stronger and thus the individual outcome stronger.  Swimmers should be setting practice goals, meet goals and after high school goals. They should begin to keep track of the type of food they are eating, hydration level, and how much sleep they are getting and how those variables relate to practice and racing performance.

Equipment requirement:

  • Arena powerfins
  • Drag socks
  • Finis alignment kickboard
  • Finis pull strap
  • Finis strapless paddles
  • Jump rope 
  • Nose clip
  • Pull buoy
  • Speedo bullet snorkel
  • Tempo trainer
  • Yoga Mat
  • Sneakers