The Red Group is geared toward swimmers that have completed the objectives listed in the White group on a consistent basis (11-14; 10-u with 11-12 Age Group Cuts).

Objectives: Swimmers in this group will continue to focus on stroke efficiency – distance per stroke, incorporation of a consistent kick, and appropriate and effective timing for butterfly and breaststroke. Turns will continue to be enhanced for speed for freestyle, but also for all the other strokes, including transition turns for IM. Focus will also be placed on introduction to training sets for speed enhancement, as well as an introduction to endurance training. 

Practice time: 1 hour and 45 minutes  (Excluding Dryland)

Swimmers are encouraged to attend 4-5 practices a week.

Necessary Equipment: Goggles, Cap, Fins, kickboard, pull buoy, paddles, snorkel, jump rope, mesh bag

Red Group Coaches: Cassondre Wilburn ([email protected]), Carina Masson ([email protected]


Water Workout Days/Times: 

Mon/Wed Evening: Norfolk State University: 5:00-7:00 pm (Dryland last 15 min)

Tuesday/Thursday Evening: Norfolk State University: 6:15-8:15 pm (Dryland first 15 min)

Friday: Norfolk State University: 5:15-7:00 pm

Saturday: Larkspur Swim and Racquet Club: 7:45-9:30 am

Tues/Thur Morning: Norfolk State University: 5:15-6:45

Planet Fitness Days/Times:

* Mon/Wed/Fri Morning: 5:15-6:45 am *Invitation only- See Coach Cassondre