2021-22 SOUTH RUN (SR) PRACTICE SCHEDULE
Scroll down for all available programs
(Kid's Choice members will receive a 5% discount on all advertised fees)
 

COMPETITIVE PROGRAMS
SENIOR GOLD Monday Tuesday Wednesday Thursday Friday Saturday

SG
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5:00- 6:30 a.m.

5:00- 6:30 a.m.

5:00- 6:30 a.m.

5:00- 6:30 a.m.

5:00- 6:30 a.m.
6:00 - 8:00 a.m.

Program Description

  • Age 13-18
  • 11-month, high intensity aerobic training program designed to prepare swimmers to qualify for and compete in regional and national level competitions. 
  • Swimmers are expected to train 6+ practices a week.  (Minimum of 5 required).
  • Dry land training expected 3 x per week.  Plans are available upon request and encouraged.
  • Participation in swim meets is required.
  • Regular competition expected.
  • Registration for this group requires coach approval.

 Eligibility Requirements

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

BASE ABILITY LEVEL TEST SETS

  • 12 x 100 Free on 1:15 for Girls and on 1:10 for Boys
  • 3 x 400 IM on 6:00
  • 8 x 100 Kick on 1:45 

And one of the following:

  • 8 x 100 Back on 1:30
  • 8 x 100 Breast on 1:40
  • 6 x 100 Fly on 1:30

 

SENIOR PREP GOLD Monday Tuesday Wednesday Thursday Friday Saturday

SPG
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5:00- 6:30 a.m.

5:00- 6:30 a.m.

5:00- 6:30 a.m.

5:00- 6:30 a.m.

5:00- 6:30 a.m.

6:00-8:00 a.m.

Program Description

  • (Ages 11- 14).  11-month program.
  • YOU choose any 4 or 5 practices per week.  Chart will indicate when specific days are FULL .   (swimmer MUST let primary deck coach know which days they are choosing.  Certain days may not be available if at capacity).
  • 11-12 yr. old swimmers must have at least two Age Group Champs times to be eligible.
  • Requires strong understanding of stroke mechanics.
  • Requires physical and mental readiness for more intense aerobic conditioning.
  • Regular competition expected.
  • Dry land training expected 3 x per week.  Plans are available upon request and encouraged.
  • Registration for this group requires coach approval.

Eligibility Requirements

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups. In addition, swimmers need to have swum 200/500 free, 200 IM, 200 back and 200 breast in a swim meet.

BASE ABILITY TEST SETS

  • 10 X 100 Free on 1:30
  • 4 X 200 I.M. on 3:30
  • 6 x 100 Kick on 2:10

And one of the following:

  • 6 x 100 Back on 1:45
  • 6 x 100 Breast on 2:00
  • 6 x 100 Fly on 2:00

 

SENIOR SILVER Monday Tuesday Wednesday Thursday Friday Saturday

SS
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5:00- 6:30 a.m.

5:00- 6:30 a.m.

5:00- 6:30 a.m.

5:00- 6:30 a.m.

5:00- 6:30 a.m.

6:30 - 8:00 a.m.

Program Description

  • For swimmers age 13-18 who are unable to comitt to the Senior Gold or Senior Prep Gold minimum training or competition expectations but who want to train at a higher level.
  • Must meet the Senior Prep Gold base ability test standards. ( See above)
  • YOU choose any3 or 4 practices per week 9-month options. Chart will indicate when specific days are FULL (swimmer MUST let primary deck coach know which days they are choosing.  Certain days may not be available if at capacity).
  • 4 practice per week 11-month option 
  • Morning only program.
  • Regular competition encouraged.
  • Dry land training encouraged 3 x per week.  Plans are available upon request and encouraged.
  • Additional practices per week may be available if interested.  Contact Team Manager
  • Goal of program is to maintain a high level of conditioning and technique work with the potential to transition to the Senior Gold program if/when ready.

 

AGE GROUP 
AEROBIC DEVELOPMENT
Monday Tuesday Wednesday Thursday Friday Saturday
AGAD
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5:00- 6:30 a.m.
5:00- 6:30 a.m.
5:00- 6:30 a.m.
5:00- 6:30 a.m.

5:00- 6:30 a.m.

6:00 - 8:00 a.m.

Program Description

  • Ages 9-12  (13 with coach approval)
  • 11 -month program.
  • YOU choose any 3 or 4 X per week.  Chart will indicate when specific days are FULL (swimmer MUST let primary deck coach know which days they are choosing.  Certain days may not be available if at capacity).
  • Aerobic training program that places an emphasis on conditioning, stroke technique and racing skills. 
  • Focus on developing proficiency in all four strokes and local age group competition preparation. 
  • Swimmers are strongly encouraged to participate in monthly competitions.
  • Dry land training expected 3 x per week.  Plans are available upon request and encouraged.
  • Goal is to prepare swimmers for advancement to higher level Sen-Prep programs. 
  • Additional practices per week may be availbale if interested.  Contact Team Manager

Eligibility Requirements

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

BASE ABILITY LEVEL TEST SET

  • 10 x 50 free on 1:00
  • 4 x 100 IM on 2:20
  • 6 x 50 Kick on 1:20

And two or more of the following

  • 6 x 50 Back on 1:05
  • 6 x 50 Breast on 1:10
  • 4 x 50 Fly on 1:10

 

CONDITIONING PROGRAMS
HOME SCHOOL Monday Tuesday Wednesday Thursday Friday Saturday
HOME
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7:00 - 8:00 a.m.   7:00 - 8:00 a.m.   7:00 - 8:00 a.m.

 

Program Description

  • Ages 7-11 
  • YOU choose any 2 or 3 practices per week. Chart will indicate when specific days are FULL.   (swimmer MUST let primary deck coach know which days they are choosing.  Certain days may not be available if at capacity).
  • 9 or 11-month Mild intensity training program.
  • Continued emphasis on developing sound training habits with PRIMARY FOCUS ON STROKE MECHANICS for all 4 strokes, starts and turns.  "I.M. STRONG"
  • Basic aerobic swimming is introduced at this level.
  • Dry land training encouraged 3 x per week (Body Weight Conditioning Exercises).  Plans are available upon request and encouraged.
  • Swimmers are encouraged to participate in approximately one meet per month.
  • Additional practices per week may be available if interested.  Contact Team Manager

Eligibility Requirements

Swimmer must be able to complete the following base level training sets for acceptance into the specified practice group. Base Ability Level is the primary consideration when accepting and placing swimmers into practice groups.

BASE ABILITY LEVEL TEST SET

  • 6 x 50 Free on 1:30
  • 1 x 100 IM without stopping and reasonable understanding and performance of all 4 strokes.
  • Demonstrate ability to do forward start from starting blocks.