! Pre Senior Group – 15 years and older

The mission of the Pre-Senior Group is to continue teaching techniques from previous groups and to begin to increase the level of training for those athletes. Swimmers will also learn how to push themselves in the water, while still staying focused on maintaining proper techniques. This group will focus on qualifying for SCS Championship meets (Age Group Champs and Summer JO’s) and preparing for the Senior 1 group. It will also offer those high school age swimmers an opportunity to be prepared and have improved stroke technique for the next high school swim season.

Expectations – Attendance: Consistent attendance works best to see improvement, plus staying the same or adding a day from previous groups Perform “A” times, Age Group Champs and Summer Jr. Olympic times Excitement about working toward qualifying for the above time standards Follow TEAM Guidelines (at the beginning of this packet)

Group Focus Points – Developing your process approach Underwaters - 2 dolphin kicks off all walls and use breast pulldown every time Learning time standards, best times, and practice times - Goal Setting Continued progress in performing stroke technique, drills and turns Using pace clock during training, knowing your intervals and times Streamlines off of all walls Great turns Workout Schedule - Race pace training Mon - 5:00-6:30pm Tues - 3:30-5:30pm Required Equipment – Wed - 5:00-6:30pm Kick Board Thurs - 3:30-5:30pm Speedo Power Paddles (Red-Medium or Fri - 5:00-6:30pm Yellow-Large) Sat - 9:30-11:30am Speedo Pull Buoy Speedo Fins (or Hydra Tech 2 or similar type fin) Speedo Bullet Snorkel

Criteria for joining Senior 1 Group – Technical Underwaters - min of 2 kicks off each wall in practice and meets Streamline to flags off each wall in practice Good racing turns at all times Excellent clock management and lane management skills - know and follow intervals Understanding of: race pace, consistency, process, stroke timing, balance and efficiency Continued improvement in stroke technique

Training 8 x 100 Free @ 1:20 6 x 200 Free @ 2:40 8 x 100 Back @ 1:30 6 x 200 IM @ 3:00 6 x 100 Fly @ 2:00 10 x 50 Kick @ :55 6 x 100 Breast @ 2:00

Performance Girls - Three Summer 15-16 JO cuts Boys - Two Summer 15-16 JO cuts

Other Commitment – each swimmer is to commit to schedule set with coach and live up to that commitment Consistency in work and focus Positive Attitude Focus – On sets, on stroke technique, on improving Working Process Approach Drive to reach next level in