Senior Program

Developmental Policy

  • We want IM’ers not I AM’ers
  • IM’ers are multi-stroke swimmers that strive to be their best at all 4 strokes.  These swimmers are not afraid of their “weak” events.  They  typically  demonstrate  a  growth mindset and accept failures as a learning experience.
  • I AM’ers are single or double stroke swimmers that fear their weak events, ask not to swim them at meets, and often avoid working hard on them at practice.  These swimmers typically  demonstrate a fixed mindset where failure leads to a negative outlook…and often quitting!

We are interested in long-term success, not overnight stardom. We are not pushing athletes to win NOW and at all costs

Training Dynamic

Senior Swimming

  • Serious/Rigorous physical training
  • Light focus on stroke specialization
  • Future planning highly emphasized (college swimming, etc.…)
  • High focus on Self-Reliance

Attendance

  • Senior Level Swimming (15+) We recommend narrowing your sport focus in order to maximize success.
  • If you are going to be gone or will be missing practice, please let the coaches know ahead of time.  For Senior athletes, it will be their responsibility to communicate with their coaches directly

Pre-Senior

Coaches: Tim McCormick & Travis Folsom

Ages: 12 - 15

Daily Training: 120 - 150 minutes, 6 times per week

Practice Location: Folsom Aquatics Center

Attendance: Expected to attend 5 times per week; 6 times is strongly encouraged for maximum benefit

Practice Times Located here

Goals: This group’s focus is on understanding and striving for mastery of technical swimming at an elite level.  The Pre Senior Group is comprised of athletes on track for elite level swimming in high school.  Standards are set for this group and are similar to the expectations of the Senior groups; performance, attendance, times, training, age, and maturity.  The training and competition focus of this group is Far Westerns Championships and the progression to Sectional/Junior National level championship meets. Technical proficiency is the primary emphasis, with training demands set to prepare the athlete to execute races at the highest technical levels.  Specifically, extensive focus will be given to educating the athletes of "how" elite level swimming is done, including splits, stroke counts, underwater execution, starts, turns, and finishes.  Additionally, athletes will learn and practice the basics of goal setting, nutrition, and mental skills training such as relaxation techniques and visualization.

Admittance Requirements: Athletes must demonstrate a proficiency of the requirements listed for graduation from Integrity, including Junior Olympic qualifying times (13 and over) or Far Western Qualifying Times (12 and over).  Coach discretion is the primary factor for admittance to this group, with an eye toward physical maturity necessary to cope with the physical strain of training at this level.

Dryland: A focus on building better athletes.  Includes running, body weight exercises (squats, pushups, planks), breathing exercises, postural awareness, medicine balls, core-work, jumping, complex movements, circuits, etc.

Equipment: equipment listed below must be purchased before the start of the season and must be brought to every practice. Check with the coaches for purchasing sources:

  • Marlins Cap
  • goggles
  • snorkel
  • nose clips
  • mesh equipment bag
  • water bottle
  • paddles (green strokemaker for smaller hands, yellow for larger (boys only))
  • pull buoy
  • Kickboard and fins
  • Tennis Balls (two)
  • Kick stick
  • shoes, shorts and shirt for dry land

Seniors

Coaches: Rob Collins, Tim McCormick, and Doug Reyes

2019-2020 SMST Senior Program Entry Requirements

Age:

  • Must be in high school (9th grade)
  • 14 year-old athletes not yet in high school may be considered on a case by case basis

Self-Reliance:

  • We expect our senior athletes to be self-reliant, communicating directly with their coaches on their own behalf while actively advocating for themselves
  • Initiate a minimum of 2 planning meetings/year with senior coaches

Attendance:

  • We expect to see you at every practice unless the swimmer has directly communicated with their senior coaches
  • 80% required to attend away/travel meets through Qualification period
  • 70% required to remain in group through each move-up/evaluation period

Practice Location: Folsom Aquatics Center

Practice Times Located here

Competition:

  • Minimum competition requirement of two in-season meets + 1 championship meet each competition cycle (3 cycles/year)

Qualifying Times:

Ability to perform the following workload:

  • 10 x 100 Free @ 1:15 (Boys) and 1:20 (Girls) - (1:25/1:30 LCM)
  • 6 x 200 IM @ 2:50 (Boys) and 3:00 (Girls) - (3:10/3:20 LCM)
  • 8 x 100 Kick 1:50 (2:00 LCM)