Senior Prep (12 and older)

This group is designed to meet the needs of a wide range of 12 & older swimmers. Whether they are just getting started in competitive swimming, or if they are a competitive swimmer who is also participating in other sports. The focus of this practice group is to improve the swimmer’s stroke skills and develop their enthusiasm for swimming. Swimmers are given a challenging practice designed to teach them how to be more efficient in the water. Swimmers must be able to swim 100 yards of 3 strokes without assistance to start in this group. Meet participation is optional but encouraged. Swimmers are encouraged to attend 3 of the 6 weekly practices to get the most out of this group.

2022 Practice Schedule:

Monday - Thursday  (Swimming)

 5:00 - 7:00 PM

Monday & Wednesday  (*Dryland)

4:00 - 5:00 PM

Friday   (Swimming)

4:00 - 6:00 PM

Saturday (Swimming)

7:00 - 9:00 AM

*For safety reason all swimmer must have proprer athletic gear (shoes and Clothes) to partecipate in this activity.

Group Objective: (Challenge of Competition) (13 and over)

  1. To develop endurance, strength and speed
  2. Learning to Compete
  3. To develop event specific area physical preparation
  4. To introduce event specific protocols to identify strengths and weaknesses
  5. To continue to integrate physical, mental, cognitive and emotional development

Group Criteria:

Minimum requirement to join this group:


  1. 100 Legal Backstroke for time with flip turn (1:30 SCY)


  1. 100 Freestyle for time with flip turn (1:33 SCY)


  1. 100 breaststrokes for time (2:00.0 SCY)
    1. Correct timing pull/breath/kick
    2. Legal turn (touching with both hands)
    3. Long underwater pullout


  1.    50 Butterfly (41.0 SCY)


  1. 100 IM (1:48.0)
  2. Legal swim and turn-Transition


  1. Knowing how to work with the pace clock
  2. 6X100s free @no set

Required Equipment:

  1. Strokemaker Hand Paddles (size appropriate – see coach)
  2. Pull Buoy
  3. Speedo Bullet Snorkel
  4. Arena Pull Kick Pro
  5. Fins
  6. Mesh Bag
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