Description: The Gold practice group will focus on further refinement of the four competitive strokes in an effort to reach a higher order of efficiency and effectiveness. Attendance at practice and commitment to swimming are on a higher plane of expectation (4 -5 practices per week, 1 meet per
month, including intersquad meets, home meets, five (5) away swim meets). Swimmers must also participate in ALL State meets qualified for, and attend all SWAT SWIM CLUB Team Meets. Establishment of time goals for meets and time and interval goals for practice is stressed. Typical workouts could include 2,500 to 4,000 yards per session. 

Testing Criteria: Swimmers must be able to perform the following:

1 X 25 Underwater Dolphin Kick
4 X 100 Kick set
6 X 100 Free on 1:30
6 X 100 IM on 1:40 with crossover turns