Competitive
The Competitive groups are designed to pursue swimmer’s specific goals. Swimmers in the Competitive Program are striving to qualify for Championship level meets. Swimmers in the Competitive Program are expected to exhibit good sportsmanship, dedication to improvement, team work, time management, goal setting and volunteerism. Attendance to our Competitive program is normally 5-8 practices / week (some 2 practices /day). Senior SILVER & GOLD
SENIOR BRONZE - (typical ages 13 – 18)
Requirements: SENIOR BRONZE swimmers are typically 13 - 15 new to swimming
Requirements: Swim 200 Freestyle (breathing every 3 strokes), swim 200 IM, swim a 50 of at least 2 non-freestyle strokes. Practices offered: 4 days per week (1.5 hours)
Practices recommended: 3 minimum (Monday – Thursday only) with 2-3 drylands per week
Participation in meets: at least 2 per season
Sample Training capabilities (or working toward in the group):
4 x 100 Free Swim @ 2:00 SCY @2:15 SCM
3 x 100 IM Swim @2:20 SCY @2:30 SCM
4 x 50 Free kick @1:15 SCY @1:20 SCM
2 x 50 Fly (kick / swim) @1:15 SCY @1:25 SCM
2 x 50 Breast (kick / swim) @ 1:15 SCY @1:25 SCM
Dryland (all with proper technique):
30 Push ups less than 1 minute
1 minute of proper crunches (shoulder blades up)
1 minute plank
15 proper squat mechanics
8x Cross over bird-dog (no loss of balance)
At least 10 Burpees per minute
SENIOR SILVER - (typical ages 13 & up)
Requirements: Swim 500 Freestyle (using controlled breathing - including in and out of turns) & at least 6 meters underwaters and breakouts, swim 400 IM, swim a 100 of all 4 competitive strokes.
Practices offered: 8 opportunities (5x evenings / 1x Saturday / 2x morning) 2-3 Drylands per week
Practices recommended: 3x evenings / 1x Saturday / 1x Morning
Participation in meets: 1 per month
SAMPLE TRAINING SETS:
10 x 100 Free Swim @1:25 SCY @1:35 SCM
5 x 300 Free Swim @ 4:30 SCY @5:30 SCM
4 x 200 IM Swim @3:05 SCY @3:20 SCM
8 x 50 IM Order Swim @0:48 @:54 SCM
8 x 25 Free Kick @:30 (25 sec. or faster) SCY @:35 (:30 sec or faster) SCM
6 x 100 Free Kick @2:00 (holding 1:40 mins) SCY @2:20 (holding 1:50 mins) SCM
6 x 100 IM Kick @2:10 (holding 1:50 mins) SCY @2:30 (holding 2:00 mins) SCM
Dryland (all with proper technique):
35 Push ups less than 1 minute
90 seconds of proper crunches (shoulder blades up)
50 seconds plank and hollow-body hold
30 proper squat mechanics (20 x with med-ball + extension)
12x Cross over bird-dog (no loss of balance)
At least 12 Burpees per minute
SENIOR GOLD - (typical ages 13 & UP)
Requirements: Swim 500 Freestyle (controlled breathing - including in and out of turns) & at least 6m underwaters and breakouts. Race the 200 Freestyle and two other non-freestyle strokes. Swim a 400 IM.
Practices offered: 8 opportunities (5x evenings / 1x Saturday / 2x morning) with 2-3 drylands per week
Practices recommended: 4+ evening / 1x Saturday / 2x morning
Participation in meets: 1 per month
SR GOLD swimmers are EXPECTED to compete at the highest level of competition of which they qualify, (including prelims, finals, relays). Attending a prelims finals meet at this level is to be prepared to swim twice in the session. Either Prelims / Finals or Prelims / Practice.
SAMPLE TRAINING SETS:
10 x 100 Free Swim @1:15 SCY @1:25 SCM
4 x 500 Free Swim @ 7:00 (holding 6:30 girls / 6:00 boys) SCY @7:30 (holding 7:00 girls/ 6:30 boys) SCM
6 x 200 IM Swim @2:50 SCY @3:10 SCM
8 x 50 IM Order Swim @0:45 SCY @:50 SCM
10 x 25 Free Kick @0:25 (:20 seconds or faster) SCY @:30 (:25 seconds or faster) SCM
16 x 100 Kick (8 x free / 6 x IM) @1:40 SCY @1:50 SCM
Dryland:
40 Push ups less than 1 minute
90 seconds of proper crunches (shoulder blades up)
50 seconds plank & hollow-body hold
40 proper squat mechanics (20x with med-ball + extension)
15x Cross over bird-dog (no loss of balance)
At least 15 Burpees per minute