How We Train

We develop the Junior swimmers progressively with great patience.  Winning is not an issue with our younger swimmers.  We want swimmers to be their best in their later teen age and college age years.  Technique, endurance, and speed are the primary physical attributes we strive to develop in our young swimmers.  We spend the majority of time with our youngest swimmers developing technique  and endurance while spending very little time developing speed.  As swimmers become older and more skilled we increase the amount of endurance work, continue to develop technique, and introduce speed.

On the mental side we want the swimmers to learn to take responsibility for their own performance and to learn the importance, and the thrill, of meeting challenges straight forward.  We also teach swimmers to; learn to read a pace clock and understand time relationships; learn about setting goals and the relationship between work and achieving goals; learn that everyone on the team contributes to each other's performance; learn a sense of control in pacing swims, sets, and practices that is applicable to other areas of life.

We are a competitive swim team. Lone Star swimmers train to swim fast and enjoy the comradery that comes with training with athletes with similar training habits. Attitude and the training of each athlete greatly influences the other. Since we are all different ages and have different abilities, we tend to have different goals. These concepts and practices - from intentions to outcome - combined with our real world experience define Lone Star and separate us from other teams. 


Training is relevant and geared more towards the individual goals and how those goals benefit the team. There are no instant fixes! Training for peak performance takes mindful strategic planning, teamwork, and dedication. Patience and precision are developed throughout the athlete's career as they build meaningful skills they can use for a lifetime.


Each training season is broken into multiple training phases. Doing so allows us to effectively monitor progress while making the necessary adjustments needed to ensure the athlete is developing accordinally. 


During the training season, we progressively vary the intensity, volume and type of exercise (swim, drill, kick) to fit into the swimmer's needs. Competitive sea. 


This planning and organizing training over the course of several months or years allows the athlete to achieve his/her maximum potential and make continual progress for years to come. We formulate this plan so that the skills and performance (times) may constantly improve. 


Our training emphasizes the main performance factors according to an individual’s goals (Event) and includes periodic evaluation to determine weak links in the fitness chain. Those areas of weakness must be stressed further in ensuing training phases. 


1)  General - to develop aerobic capacity and simple movement patterns

2)  Preparatory -  to increase muscular strength and endurance 

3)  Specific - to practice and sharpen sport-specific technique and improve efficiency 




Our first training season begins in September and ends Mid-March. During this season, the swimmers train for Short Course meets. Short Course yards are the same length that High School teams compete in for meets (25 Yards.) From Mid-March to August, we train for Olympic Standard meets (50 Meters.) 


 Training Pyramid




  1. The Preseason represents low-moderate loads of intensive training that is devoted to recruiting muscle and sensory awareness.
  2. The first 2 Competition Mesocycle develop, condition, and educate the athlete as adaptions occur.
  3. The final Competition Mesocycle prepares the athlete for peak performance.
  4. Optimal performance occurs during the taper.


Swimmers must have an enormous amount endurance and power in order to perform at an optimal level. Bridging the two takes careful planning, hardwork, and communication. Our objective for each season is to reach a new level of conditioning. This does not happen by chance. Achieving optimal conditioning requires an insurmountable amount of planning and attention to detail.

Our coaches understand the components and conditions that need be considered to reach the ends of the spectrum. We recognize the importance of addressing individual objectives and status within individualized programming. Creating and maintaining unique protocols is too inefficient for words but what we can is teach the athletes how to assess, analyze and adapt to a training program that provides satisfactory results. 


Development over a Career


Training goals are achieved by targeting a wide variety of energy systems and movements, with an emphasis on muscles integration throughout the career of an athlete. Training moves from training simple muscle groups,that are at the foundation of swimming movements, to more intricate complex movements as the athlete masters their stroke. In turn our athlete build a solid foundation for a periodized, sport specific program which is designed to address the particular neurological and efficiency demands of our sport.