Junior/Senior National Training Squads Program Guidelines Updated September 27, 2017

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The National Team Program is defined by the following documents: - Appendix E – National Team selection procedures - National Team Program Guidelines - Athlete Handbook - National Team agreement

Appendix E is available on USA Synchro’s website under Team USA/National Team trials. The National Team Program Guidelines, Athlete Handbook and National Team agreement is sent to all National Team trials participants for review upon registration in the National Team trials and is also available on USA Synchro’s members only website under National Teams.

Junior/Senior National Training Squad members must take the SafeSport training.

Junior/Senior National Training Squad members must sign the following documents:

Prior to the start of training: - National Team agreement - Athlete Handbook

At the end of the first National Team meeting at the NTC: - USA Synchro Team Policy on Drug and Alcohol use - USA Synchro Team Policy on Social Media - Program Guidelines Statement of Understanding

In addition, all Senior National Training Squad and Junior National Team 1 members must take the online SafeSport training prior to the start of the training.

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PHILOSOPHY OF THE PROGRAM

National Team Program and its Legacy

The focus of the National Team program is to perform at the highest level of competitive excellence. All National Team athletes, coaches and staff commit to being part of something bigger than themselves to represent the United States of America at the highest level in the Olympic Games, the Pan-American Games, the FINA Aquatic World Championship and any international synchronized swimming competitions.

USA Synchro’s National Team Program has a long legacy of success with many incredibly talented, dedicated and strong athletes who have contributed tremendously to the Program. The National Team athletes and coaches represent the many members of USA Synchro and all of the competitive synchronized swimmers who aspire to, one day, being part of the National Team Program.

This gives National Team athletes and coaches great responsibilities. Each member of the Program must respect the achievements of those who competed before them, and will after them, by being the best ambassadors possible for the United States of America, USA Synchro, their clubs, their coaches, their families and friends with the ultimate goal of leaving a positive mark on the Program.

Team First. Perfect attendance. Think about the Team before yourself, supporting and encouraging teammates. This includes extra/ individual routines. The priority is the group not the individuals.

Be the Best you can be – Work Hard. Approach each practice and competition with a positive mindset. Embrace corrections and avoid complaints. As an athlete, the AG programs are the first step in a journey towards the top echelon of National Team participation. Each achievement is a stepping-stone on your journey, but there are always a higher level towards which you can reach. Don’t use practice time as a platform for problems: communicate with coaching staff outside of practices to take a proactive, rather than a reactive, approach.

Trust and Be Trusted – Be Accountable. Fully engaged and commit to the job. Trust that others are doing the same.

Positive Ambassador – Be Humble and Positive. Respect others and their differences. Smile, be positive and support others when they are struggling. Be a good example for your community. As a National Team member, you are an ambassador of USA Synchro. Your actions and words represent this organization past and present, so think before you act!

“EXCELLENCE IS A JOURNEY NOT THE DESTINATION”

“It is not the will to win that matters, everyone has that, it is the will to PREPARE TO WIN that matters.”

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USA Synchro Olympians

As a National Team athlete and a member of the Age Group National Teams, you are part of a small group of Olympic Hopefuls. If you continue on this path and make it to the Olympic Games, you will share this honor with only a few American synchronized swimmers. These 52 athletes have paved the way before you and every day you should honor their contribution by making a positive impact of your own on the National Team Program.

2016 Anita Alvarez Kristina Lum Mariya Koroleva Elicia Marshall Tuesday Middaugh 2012 Mary Killman Heather Pease-Olson Mariya Koroleva Kim Wurzel Bridget Finn 2008 Brooke Abel Janet Culp 1996 Suzannah Bianco Kate Hooven Tammy Cleland-McGregor Andrea Nott Becky Dyroen-Lancer Anabelle Orme Emily Lesueur Kim Probst Heather Pease-Olson Jillian Penner Jill Savery Becky Kim Nathalie Schneyder-Bartleson Heather Simmons-Carrasco 2004 Alison Bartosik Jill Sudduth Tamara Crow Margot Thienn Erin Dobratz Rebecca Jasontek 1992 Kristen Babb-Sprague Anna Kozlova Karen Josephson Sara Lowe Sarah Josephson Lauren McFall Stephanie Nesbitt 1988 Tracy Ruiz Kendra Zanotto Karen Josephson Sarah Josephson 2000 Carrie Barton Tamara Cleland-McGregor 1984 Tracy Ruiz Anna Kozlova Candie Costie

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Mariya Koroleva Anita Alvarez Mariya Koroleva Mary Killman

Kate Hooven Christina Jones Andrea Nott Brooke Abel

Janet Culp Annabelle Orme Kim Probst Jillian Penner Becky Kim

Alison Bartosik Stephanie Nesbitt Becky Jasontek Sara Lowe

Tamara Crow Kendra Zanotto Anna Kozlova Erin Dobratz Lauren McFall

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Heather Pease-Olson Kim Wurzel Bridget Finn Tuesday Middaught

Anna Kozlova Tammy McGregor Kristina Lum Carrie Barton Elishia Marshall

Jill Sudduth Heather Carrasco Tammy McGregor Margot Thienn Suzannah Bianco

Jill Savery Becky Dyroen-Lancer Natalie Schneyder Heather Pease-Olson Emily Lesueur

Sarah and Karen Josephon Kristen Babb-Sprague Tracie Ruiz

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Tracie Ruiz Candy Costie

Philosophy:

The National Team Program aims at building Long-Term sustained competitive excellence through every day commitment, professionalism and honesty.

We apply sport science and best management practices in the daily implementation of our National Team Program in a positive environment.

We constantly consult with sport experts and take advantage of international world-class expertise and connections to update the content of the Program.

National Team Program Objectives:

- Build strong, well-rounded athletes - Develop technical and physical abilities by age 15 (maximum flexibility, strength, speed and technical skills) so the athletes can sustain the rigor of elite synchronized swimming training - Build independent and responsible athletes - Develop a culture of excellence, hard work and world-class performances

Principles:

Hard work, Discipline and Positivity:

Work hard and efficiently. Create a positive environment and outline the passion for the sport of synchronized swimming which is the element bringing everybody together.

Responsibility and Accountability:

Center the project on the athletes so that they can be the driver of their performance with the support of their coaches. The coaches and staff make the support system for the athletes to achieve their best possible level.

Parents should support their athletes as they push their physical and mental boundaries. As we aim at building independent and responsible young athlete, parents should also encourage their athletes to reach out to coaches with questions/ comments instead of getting involved themselves.

Respect the athletes:

Respect the process of development and be patient. Pay attention to the athletes’ progression, their individual needs and their personal and academic development. Build a strong and professional human relationship within the Team and with the staff.

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PROGRAM STRUCTURE

National Coaching Staff

High Performance Director Program strategy and leadership

Junior /Senior National Team 1 Head Coach Program implementation and administration

Assistant Coach Assistant Coach

Support staff: Medical staff:

Speed Swimming Coach Physician

S&C Coach Physiotherapist

Acrobatic Coach Nutritionist

Local Team Support Mental Coach

National Team athletes

2020/2024 Olympic hopefuls Junior/Senior National Training Squad: Multi-year commitment Junior/Senior National Team 1 Min. 2 years Full Time Junior National Team 2 training

2024/2028 Olympic Hopefuls 13-15 National Team 1 Development 12&Under National Team 1 Summer Part Time Olympic Development Program commitment

Talent Identification & National Talent athletes Development Pre-National Team Rising Star Program National Talent Camps National Elite Camps

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SQUAD SELECTION

The Olympic Hopeful program consists of the Senior National Training Squad and the Junior National Training Squad. The National Coaching Staff observe, select and train members of both squads during Year 1 to 4 of the quad to prepare the athletes for the Olympics. Members of each squad will eventually make up the Olympic Hopeful Team in Year 3 and the Olympic Team Year 4.

Senior National Training Squad

• Selection to the Senior National Training Squad is open to all athletes 15 years old and over • Athletes are selected to the Senior National Training Squad for 4 years • Squad consists of up to 24 athletes + the Mixed Duet athletes • Athletes can challenge into the team on Year 2, 3 but not in Year 4 • Athletes must be members of the Squad to be selected to the Senior National Team • Athletes choose to train in their club/colleges Year 1 and 2 and must train at NTC in Year 3 and 4 Note: Athletes who choose to train in their club/colleges will be responsible for their training expenses and will not be eligible for additional support such as EAHI, stipend, sponsor program.

• Members of the squad may be invited to participate in Senior National Team training every year at the discretion of the National Coaching Staff and based on current level of performance. Training and competition plan is communicated to them prior to the start of the season. • Athletes who accept their invitation to the Senior National Team must sign the annual Senior National Team agreement and the Athlete Handbook. • An athlete who declines her/his invitation (other than for extenuating circumstances) will be removed from the Squad. • An athlete who is a member of both the Junior and Senior squad may be invited to the Senior National Team or the Junior National Team at the discretion of the coaching staff based on current level of performance, maturity and development and previous experiences.

Junior National Training Squad

• Selection to the Junior National Training Squad is open to all athletes 14 years and over • Athletes are selected to the Junior National Training Squad for 2 years. • Squad consists of up to 24 athletes • Athletes are selected in Year 1 & Year 3 of the Quad. Athletes cannot challenge in Year 2 & 4. • The Junior National Team 1 trains full time at the NTC in Year 2 and 4 only • Athlete can train in their club Year 1 and Year 3 and participate in summer training camps and competitions. • Athletes who want to participate in Junior World Championship must train full time at the NTC in Year 2 & 4. For full time training, all training and travelling expenses are covered by USA Synchro. Living, transportation and education expenses are the responsibility of the athletes. • Athletes who chose not to participate in full time training in Year 2 & 4 can participate in Junior National Team 2 (if applicable). • All athletes must sign the annual Junior National Team agreement for both Junior Team 1 and 2.

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PLANNING AND PERIODIZATION

The description of the training organization in this manual applies only to the athletes in full time training at the National Training Center.

These are guidelines only which may change depending on many things: competition schedule, level and age of the athletes, routine strategy, strengths & weaknesses of the team, number of small routines…

Annual training schedule: Each year is divided in 3 training blocks as follows (this may change based on the competitive schedule). The planning is done based on the main competition and the organization is planned backwards from the main competition with training blocks of 3-4 months.

Block 1: August to December  Develop strength& conditioning, overall flexibility, speed swimming, stroke technique and endurance,  Create new routine choreographies  Improve synchronized swimming techniques especially sculling technique, spins, barracuda  Start basic acrobatic work, teaching correct base technique for basket and developing jumper’s back layout with correct vertical jump  Start synchro endurance work with individual run throughs  Focus on lap cleaning and high repetitions volume of lap by lap  Routines evaluation in December with coaches, HPD and some judges. Changes may be made to the choreography as needed following their feedback

Block 2: January to march/April  Maintain level of strength and flexibility (increase difficulty through more repetitions or added resistance)  Continue technical development especially height and longer vertical holds, focus on barracuda height and explosive power  Advance work on lifts focusing on height and explosive power for base and timing of jump and vertical extension for jumper  Start routine physical training and develop routine specific endurance through specific interval training sets  Evaluate routine in March/ April with coaches, HPD and some judges. Changes may be made to the choreography as needed following their feedback

Block 3: April to July/August  Reduce strength and flexibility training to minimum with the goal to maintain capacity and use strength and flexibility in support of the synchro specific training, for warm up and injury prevention.  Final stages of work on routine with very specific corrections and video review  Lap repetitions and run throughs at highest intensity

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Time off is given to the athletes in between each training block: 4 days at Thanks giving and 1 week at Christmas, 1 week in April and 3 weeks over the summer (dates depending on competitive calendar).

Calendar: The HPD and coaches set the training calendar based on the competitive calendar before the start of the season. This means defining training camp dates, competition dates, weekend and day offs, working backwards from the main competition dates. Once set, the calendar is sent to all coaches, support staff, athletes and parents by the HPD. Coaches must adhere to the calendar unless the dates of the competition change.

Weekly and daily schedule: The Head Coach is responsible for sending the weekly schedule to all athletes, coaches and support staff.

The Head Coach prepares a weekly training plan which includes: - Dates - Training hours - Objectives for the week - Training content for each day

The Head Coach communicates to the assistant coaches, support staff and athletes the goals and training plan for the week through weekly and daily briefing and debriefing.

Training hours:

Junior full-time training: Junior athletes who train at the National Training Center full time in preparation for the Junior World Championship train Mondays to Fridays from 7am to 1pm and Saturdays from 9 to 2pm. Sundays are off.

Additional hours may be necessary for support work such nutrition, mental training, physiotherapy, recovery. Support work is done outside of practice hours. Mental training is on Saturday after 2pm and Nutrition is on Fridays after 1pm. Physiotherapy may be every day and is booked in advance.

August to December schedule: Monday Tuesday Wednesday Thursday Friday Saturday Sunday 7-8.30am 7-8.30am 7-8.30am 7-8.30am 7-8.30am 9-11am OFF S&C Speed S&C Speed S&C Synchro 9-1pm swimming 9-10.30am swimming 9-1pm Land Synchro 9-1pm Synchro 9-1pm Synchro 11-2pm Synchro land Synchro Synchro 10.30-1pm Synchro

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January to March/April schedule: Monday Tuesday Wednesday Thursday Friday Saturday Sunday 7-8.30am 7-8.30am 7-8.30am 7-8.30am 7-8.30am 9-10.30am OFF S&C Speed Synchro Speed S&C Synchro 9-1pm swimming Land swimming 9-1pm Land Synchro 9-1pm 9-1pm 9-1pm Synchro 11-3pm Synchro Synchro Synchro Synchro

May to July schedule: Monday Tuesday Wednesday Thursday Friday Saturday Sunday 7-8.30am 7-8am 7-8am 7-8am 7-8.30am 9-10am OFF S&C Synchro Synchro Synchro S&C Synchro 9-1pm Land Land Land 9-1pm Land Synchro 8.30-1pm 8.30-1pm 8.30-1pm Synchro 10-3pm Synchro Synchro Synchro Synchro

Senior full-time training: Senior athletes who train at the National Training Center full time in preparation for the Olympic Games in year 3 and 4 of the Olympic Quad train Mondays to Fridays from 7am to 3 or 4pm and on Saturdays from 9 to 2pm. Sundays are off.

Training camps: Training camp dates will be set up throughout the season especially prior to each competition. Training hours during training camps are longer. Ideally there are 2 training sessions per day of 4 and 3 hours respectively with a 3-hour break in between. Hours are defined by the coaches ahead of time but may vary depending on the progress of the team. Training Camps must include at least one hour of Synchro land every day. Training camps schedule are usually as follows: Junior: 3 days on – 1 day off Senior: 4 days on – 1 day off This may change at the request of the coaches with approval from the HPD.

Time off:

This is a general guidelines but may have to change depending on the competition schedule. Family and summer vacations: Thanks giving = 4.5 days (Wednesday noon to Sunday night), Christmas = 1 week (dates change every year), April = 1 week after US Nationals (Sunday to following Sunday), Summer = 3 to 4 weeks depending on competitive calendar. ‘

Other days off: After each competition, athletes will have 1 to 3 days off depending on the type of competition, the number of events entered, the length and intensity of the competition, the location of the competition.

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Athlete may also be given some weekends off. These dates are set by the HPD and coaches ahead of time when defining the annual calendar.

These are minimum recommendations for time off. The Head Coach can always discuss a different recovery schedule with the HPD and assistant coaches.

The Head Coach, at her discretion, may decide to allocate more time off to the athletes based on their level of exhaustion, their age, their ability to recover… The Head Coach, in consultation, with the assistant coaches, the support staff and the HPD may decide to reduce the recommended time off as long as there is a valid rationale which has been discussed with the above-mentioned people first.

Personal Days: Athletes are allowed a maximum of three personal days per season. Requests for personal days must be made in writing to the Head Coach and HPD at least one week in advance, or may not be honored. Personal Days can be used for any reason but are NOT allowed during the following times: • Training Camps • 3 weeks prior to a competition • Competitions • Team Bonding activities

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TRAINING AND COMPETITION STRATEGY

Routine and competition strategy: The goal of USA Synchro is to progress through the international rankings to achieve the following results:

2017-2020 Olympic Quad:

Objectives: •Continue the progression initiated by the 2016 Olympic Duet and progressively improve rankings year after year to reach the top 6/7 at the 2020 Tokyo Olympics. •Attract and retain the best athletes through a more flexible training model to participate in the Team events at the 2017 and 2019 World Championships & Pan-American Games and to qualify a Team to the 2020 Tokyo Olympics. •Remain on the World podium, drive the development of and advocate for the inclusion of the Mixed Duet in more international events.

Performance Targets by 2020: Move to the top of current group (top 6/7) Current group includes Canada, Mexico, France, Greece, Belarus, Austria and Kazakhstan (Duet only)

2020-2024 Olympic Quad:

Objectives: •Retain Olympic Duet squad athletes for another 4 years to continue the progression and reach the Olympic podium in 2024. •Retain the majority of the 2020 Junior and Senior Team athletes to qualify a Team to the 2024 Olympics. •Prepare successful coaching staff succession for the Senior and Junior National Squads

Performance Targets by 2024: Move up to the next group (top 4-6) Top group includes Russia, China, Ukraine, Japan, Italy, Spain.

Note that our objectives for 2024 will depends on whether the Olympic Games will be in LA or in Paris.

USA Synchro promotes regular and consistent progress through a realistic training and competitive strategy taking into consideration the training regimen and performance of its competitors and the culture, experiences and existing limitations of its National Team athletes.

Our goal is to progress in the rankings through a slow process which recognizes the strengths, abilities, experience and limitations of our athletes, the resources of our organization and the necessity to respect the international politics of a judge sport. Generally, a team can only progress one ranking per year.

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The HPD and coaches analyze the competitors and the composition of the US team. Based on this, the HPD and coaches discuss various strategies (short term = season and long term = quad) and determine the long-term strategy to follow to achieve the common goal.

Our strategy must take into consideration the following elements to be realistic: - Number of athletes, their age, maturity and development - Athletes’ strengths and weaknesses - Athletes’ culture and background - Competitors and international competitive scene - International competitive calendar and competition locations - USA Synchro budget and resources - Training available to the athletes (full time or part time) - Number and qualification of the coaches

USA Synchro’s objective is to swim in all events (solo, duet, mixed duet, team and combo) whenever possible.

By default, the Senior duet athletes do not swim in the team. This allows the team to train more and to increase the amount of training for the alternates, improving the overall level of our National Team program. Our National Team program is only as good as our lowest ranked athlete and our goal is to increase the number of world class athletes in the US.

This strategy is used to managed training load and recovery to perform better in each event and manage the number of routines each athlete is swimming. The duet is included in the team only in Olympic year when only 9 athletes can participate in the Olympics.

Choreography: The HPD and the coaches discuss the strategy for each routine. They identify the strengths and weaknesses of the team and its members and the strengths and weaknesses of each director competitor. Each routine has a specific strategy with a clear emphasis.

The Head Coach, coaches and athletes may bring forward several options for music for each routine. All coaches discuss the options and collaborate to choose the most appropriate music. Each music selection is approved by the HPD prior to the start of the choreography process.

The Coaches are in charge of the choreography development. The Head Coach sends videos of the choreography to the HPD for feedback on a regular basis (after each lap is finished) until the routine is fully completed.

Team routines should be finished by the end of November in order to be able to swim the routines in pattern for review by the HPD and judges in December.

If a team is not training together full time at the National Training Center, then an existing routine will be selected for that team (a routine from a club or college, from previous years or another National Team). If a routine from a club or college is to be used, then the National Team Head Coach will provide constructive feedback to the club/college Coach to ensure the routine is of the right caliber for international competition.

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Training organization: The Head Coach manages the daily implementation of the National Team program. The Head Coach work collaboratively with the other coaches and allocates specific tasks to each coach to split the workload evenly and ensure each member of the coaching staff is responsible for some part of the program. For example, one coach is in charge of land warm up, on in charge of water warm up, on for land drill, one for technical warm up, one for lift, one for patterns, one for video upload and analysis, etc.

During the training, to ensure maximum efficiency, the Head Coach gives the following directions: - Coach in charge of the music - Where every coach should watch practice from (side, end) - Focus for every coach – synchronization, lifts, patterns, energy. - Order for speaking to the athletes

Videos The coaches video the progression of the routine daily. In the off season, the coaches send monthly videos to the HPD and judges for feedback. In season (two months prior to the competition), the coaches send weekly videos to the HPD and judges for feedback. Monthly and weekly videos are uploaded on the team google drive by the coaches to keep track of the team’s progress and keep a annual record for comparison in the future.

Competition simulation: The Head Coach organizes several competition simulations throughout the year to prepare and test the athletes. The competition simulation mirrors the competition. This means the team/duet performs the same warm up, routine review and music training as they would do at the competition. The athletes swim with their competition suits and their hair and make up. Several competition simulations are to be done to try different scenarios of draws, waiting times and give a chance to several alternates to swim.

Tapering: The Head Coach maintains the training intensity and the fighting spirit of the athletes as it prepares for the competition but reduce the training volume closer 1 or 2 weeks prior to competing. During the final training camp, the athletes are allowed more time to relax and sleep to counteract the increased stress level and distractions of the competition.

Warm up/Cool Down: Each morning practice starts with land warm up. The land warm up includes cardio exercises to warm up the body, muscles and joints activation, core activation and injury prevention exercises. The athletes learn the land warm up routine and then lead it during the season while the coaches moderate and correct them. The Head Coach or designee develop the land warm up routine and teach it to the athletes.

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Athletes must cool down immediately after a routine run through. The cool down consists of a minimum of 200 to 300 meters and should be good pace to ensure the elimination of lactic acid. The coaches may sometimes give a cool down set to the athletes after a really difficult training set or run through to ensure the best recovery possible.

Athletes must also cool down at the end of their second practice during training camps. This cool down includes some swimming to loosen up the muscles and relax and some stretching to loosen up the muscles and address certain body tension and tightness. Note that this is not a flexibility session but a recovery stretching session with specific exercises. The Head Coach or designee defines a set of short stretching exercises with the physiotherapist to make up the cool down routine.

Competition training and schedule: The training at the competition mirrors (whenever possible) the training during the season (no volume increase).

There will always be a training session in the form of swimming and light synchro or land drill and stretching (if pool time is not available) on the day of travel to alleviate any jet-lagged and circulation issues from flying.

In competition, the Team takes advantage of all training with music prior to the competition unless the hours are really inappropriate or over the usual volume of training.

The Head Coach communicates to the athletes the general schedule for the whole competition and then provides a daily schedule in writing (paper or via email) to the athletes at least the day before. For long competitions (World Championships or Olympic Games), the Head Coach allocates rest days during the competition (usually ½ days).

Athletes not at training center: In year 1 and 2 of the Olympic Quad, athletes may opt to train in their club/college and join the training with the Senior National Team in May or June after the end of their academic season.

The athletes who are not training full time at the National Training Center must complete certain requirements as part of their commitment to the National Team program: - For those in the Bay Area, participate in one training session per week at the National Training Center between August and the end of December. - For those not in the bay area, participate in a minimum of two training camp (4 days) at the National Training Center between August and May. The dates for these two training camps are flexible and can be set to match the athletes’ availability. The travel expenses to this camp are the responsibility of the athletes. - Athletes must participate in all compulsory training camps starting in May/June unless excused in writing by the HPD.

The athletes must learn the two team routines through videos prior to the start of the training camps in May/June.

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The athletes must submit videos of their Technical Elements each month and of the National Team routine run through as a minimum in December and April. Between August and May, the athletes must follow the strength, flexibility and sculling training recommended by the National Team coaches.

The athletes must notify the National Team Head Coach of all injuries or severe illnesses within a week and their physician needs to share their medical files with the National Team physician or Physiotherapist.

If the athletes do not comply with the National Team requirements listed above, they may be ultimately be removed from the squad or team at the discretion of the High Performance Director.

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ROUTINE SELECTION

All members of the squads are considered for team selection and selection to solos and duets.

Team Selection: All athletes training full time at the National Training Center will receive a copy of the Evaluation Protocol prior to the start of their training. These standards are used to determine an initial ranking for the season, through objective and standardized tests. The Protocol is updated annually by the HPD and coaches with input from the judges based on international standards.

The Evaluation Protocol consists of: Strength: upper body, lower body, core, power, speed, isometric endurance Flexibility: shoulder, hips and splits, knee, ankle and leg extensions Technical Skills: support scull, vertical, crane, spin, barracuda, ballet leg, eggbeater, jump, surface arch Routine Skills: synchronization, rhythm, patterns, propulsion, lifts, height, sharpness & energy, accuracy & clarity, presentation Psychological Skills: stability & reliability, communication, mental toughness, coachability, corrections and retention, focus and concentration, dedication & commitment

Individual points achieved during testing will determine the athlete’s initial team ranking. The testing will be done in August and then again in December. The Evaluation Protocol is the initial way of determining an athlete’s level on the squad or team. However, performance in day-to-day training will determine an athlete’s ultimate placement on the team. Ultimate placement in pattern is at the discretion of the coaching staff based on day-to-day performance and commitment.

Role of alternates and rotation in routine: The alternates are full members of the team. They are treated like any other member of the team and perform all elements of the training including all laps and swim throughs. The alternates rotate in pattern from the beginning of the season (it can be one alternate in pattern each day and switch the next day). The alternates swim close to the pattern or behind the pattern so they can be corrected by the coaches or see themselves on the video. The Assistant Coach watches and corrects the alternates when on the side.

Ideally and no later than a week before the competition, the athletes should know who is swimming which routine. However, this can always change based on circumstances at the competition (injuries/illnesses, stress). The coaches have the right to switch an athlete out of pattern the day before the competition and up to 2 hours prior to the competition in case of an emergency. During the competition, the alternates may be asked to video the training and assist with last minute needs from the coaches.

If an alternate is not following training instruction and is becoming a distraction to the team, then the coaches may discuss with the HPD her replacement.

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Small routine selections: The coaches consider all athletes on the squad/team for selections in solo and duet routines. Senior National Team: Only athletes training at the National Training Center can be considered for the duet or duet squad.

After the last senior challenge, the HPD, the Head Coach and coaching staff will consider all members of the squad who are training at the NTC full time for a placement on the Duet squad. The Duet squad will consist of up to 4 athletes. All 4 athletes will train and compete in the Duet event. Body type, matchability, level of performance, age, experience, coachability and international standards are considered when selecting duet squad members.

The final duet athletes will be selected following a USOC-approved selection procedures which will be released after the last senior challenge.

All athletes on the Senior National Training Squad may be considered for the Solo event. The HPD and Head Coach will consider all athletes, the strategy for the duet and team routines, the international standards and the competitors to best determine the soloist for each competition. In some instance, several athletes may compete in the solo event.

Junior National Team 1: On Year 2 & 4 (Junior World Year), all Junior Worlds hopefuls train at the NTC full time. Only athletes who train at the NTC can be considered for selection to solo and duet for the Junior World Championships.

The coaches will consider all Junior athletes training full time at the NTC for solo and duets and will select athletes to make up two or three duets and two or three solos.

All duets and solos will train and compete at West Zone (optional) and US Nationals (compulsory). Coaches will decide which competition the athletes participate in. Based on the results from US Nationals, feedback from the coaching staff, feedback from the FINA judges, previous evaluations and the day-to-day performance of each athlete, the HPD and coaches will select a Duet #1 and a Duet #2 and a Solo #1 and a Solo #2. Only Duet #1 and Solo #1 can compete at Junior World Championships. However, Duet #2 and Solo #2 may continue to train their routine (much reduced volume) in case they would have the replace the top Duet and Solo.

When a Duet is made of 3 athletes, the coaches will select the final two athletes to compete at each round of competition. This selection may not be done until much later to the competition and as late as the night before.

Team Captain: All team members may be team captain. Athletes who are interested in being team captain should submit a one-page statement explaining why they would like to be team captain. All team members will vote to elect their team captain. Coaches also vote to elect the team captain. The athletes’ vote count for 1 and the coaches’ vote count for two. The athlete with the most votes will be named Team Captain.

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ROLE & RESPONSIBILITIES

Synchro Coaches:

High Performance Director – The HPD is responsible for the long-term strategy of the National Team program. The HPD defines the selection process for the National Teams in consultation with the Nationl Team Committee and defines the objectives for each national team for any given season. The HPD determines the National Team program guidelines and ensure that all National Team coaches implement it effectively. The HPD evaluates the coaches regularly and monitor the progress of the National Team athletes and routines through regular visits and assessment protocols. The HPD collaborates with the Education director, the coaches and the clubs to establish the correct athletic pathway from the clubs to the National Team Program.

Head Coach (Senior or Junior) – The Head Coach is responsible for the day to day implementation of the National Team program as defined by the High Performance Director and the National Team program guidelines. This includes amongst other duties the organization of the training and competitions and the management of the staff (synchro and support staff).

Assistant Coach (Senior or Junior) – The Assistant Coach assists the Head Coach with the day to day implementation of the National Team program as defined by the High Performance Director and the National Team program guidelines. The Assistant Coach performs duties assigned by the Head Coach. The Assistant Coach are given specific areas of responsibilities by the Head Coach.

High Performance Coordinator – The High Performance Coordinator is responsible for all Team Manager duties related to outfitting, booking travel to competitions, organizing training camps, managing USADA and quarterly whereabouts, managing Elite Athlete Health Insurance, collecting and updating all athletes paperwork, organizing visas, Medex insurance and USOC travel form, meet entry forms, FINA GMS and the USOC IGames registration systems. The High Performance Coordinator also updates the National Team page on USA Synchro’s website, collect athletes’ media information and pictures.

Local Team Support – The Local Team support is responsible for day-to-day assistance to the athletes and coaches at the National Training Center. This mostly includes assistance with sound system and equipment, assisting with injury/illnesses and medical appointments, maintaining the storage shed, organizing monthly team social events and receiving any shipped goods.

Support staff:

Speed swimming Coach – The Speed Swimming coach works to improve swimming technique, strokes, endurance and synchro specific swimming skills. The Head Coach communicates the objectives of the season to the Speed Swimming who prepares a training plan accordingly. The Speed Swimming coach evaluates the athletes on three tests at the beginning of the season (September), in December and in March/April. The Speed Swimming training is from August to March/April twice per week for 1.5 hours.

Strength & Conditioning Coach – The S&C coach works to improve the athletes’ general strength, reduces any imbalances and prevent injuries. The Head Coach communicates the objectives of the season to the Strength & Conditioning Coach who prepares a training plan accordingly. The S&C coach

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evaluates the athletes at the beginning of the season (September), in December and in March/April on tests selected by the S&C coach. The S&C training is from August to May 2 to 3 times per week depending on the time of the season for 1.5 hours.

Synchro land and flex - The specific synchro land is led by the Head Coach or designee. The objectives of the specific synchro land is to develop core strength, isometric muscle endurance, sport specific flexibility and work on technical elements. The specific synchro land is from August to the end of the season 2 or 3 times per week for 1.5 to 2 hours.

Acrobatics – Acrobatic training is led by the Head Coach or designee and is integrated in the daily synchro training. USA Synchro’s acrobatic coach is based in Las Vegas. He either comes to the Bay Area for specific training or the athletes (especially flyers) go to him for intensive training.

Medical staff:

Physiotherapist – The Physiotherapist is the lead medical person. He provides athletic training and injury rehabilitation services to the athletes throughout the season. He provides regular updates and recommendations on training adjustments to the coaches. He is available 3 times per week at his practice upon appointment. Athletes have to reserve a slot in advance in order to see him. Additional physiotherapy services are available at the pool once per week after practice. Athletes have to reserve a slot in advance for these services too. One of the team member is responsible for managing the athletic training services schedule. These athletic training services are free of charge for member of the NTC. Additional services with the physiotherapist can be bought by the athletes if their needs goes beyond basic services provided. When needed or for travel, the physiotherapist provides guidance to the coaches and athletes regarding travel or specific recovery and injury management matters.

Physician – The physician is available to see athletes who are sick or injured on short notice. The physician provides an update and training adjustments to the coaches. In the event of an injury requiring rehabilitation, the physician will provide guidance directly to the team physiotherapist. When needed or for travel, the physician provides guidance to the coaches and athletes regarding travel or specific medical matters such as vaccination.

Mental coach – The mental coach comes to the pool once a week on Saturdays. During this visit, the mental coach meets with the whole team for one hour and then with each athlete individually for 15 minutes. The Mental Coach also meets with the coaches once a month to provide feedback on the whole team. The Head Coach communicates the objectives of the season to the Mental coach who prepares a plan accordingly. The Mental Coach is not a psychologist. His role is to focus on performance and team related matters. If an athlete has a need for personal psychology support, then the Mental Coach or the HPD can recommend a clinical psychologist (the athlete will be responsible for this additional cost). If an athlete has additional needs for performance related support, then they can buy additional support service from the Mental Coach. Relevant topics which will be discussed with the Mental Coach: - Managing stress

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- Visualization techniques - Communication - Breathing techniques - Setting goals and relevant plan - Feedback on performance - Dealing with failure - Dealing with changes at the competition - Etc.

Nutritionist – The nutritionist comes to the pool once a week on Fridays. During this visit, the nutritionist meets with the whole team for one hour and then with each athlete individually for 15 minutes. The nutritionist also meets with the coaches once a month to provide feedback on the whole team. The Head Coach communicates the objectives of the season to the nutritionist who prepares a plan accordingly. If an athlete has additional nutrition needs (such as eating disorder), they can buy additional support services from the nutritionist. The nutritionist evaluates the athletes 3 times per year on the following: weight, height, body mass (through 7-skin fold measurement). This would be at the beginning of the season, in December and in May/June. Relevant topic which will be discussed with the nutritionist: - Correct calorie intake for training - Correct calorie intake for days off - Snacks for training, for competition for travel - Recovery nutritionist - Appropriate food for synchronized swimming - Nutrition for Illness prevention - How to prepare a menu and shop for it - Nutrition when travelling - Etc. Parents of under age athletes are encouraged to attend the team meetings with the Nutritionist so they can be aware of the recommendations given to the athletes and assist them at home accordingly.

Athletes:

Team Captain: The Team Captain serves as liaison between the athletes and the coaches and serves as the main point of contact for any schedule changes or special requests. The Team Captain’s responsibilities are: - Team Organization – Remind teammates about commitments and changes in schedules. Effectively communicate information between the coaching staff and members of the Team. - Team Support – Be open and available to listen to concerns of team members and assist in resolving conflicts. - Locker Room Climate – Keep the locker room talk productive and motivating and be aware of possible cases of bullying. Report all inappropriate behaviors to the Head Coach. - Practice Leader – Keep the practice environment productive, energetic and efficient. Inform coaching staff of concerns which could have a negative impact on the team. - Coaches’ assistant - Understand the program and the training system of the Head Coach. Be able to effectively communicates and explains that message to the rest of the team.

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- Competition – Keep athletes focus during the competition. Identify distracted behavior and assist in refocusing them on performance.

Other team roles:

Media – coordinates pictures and quotes with the Media Officer. Assists USA Synchro with social media promotions.

Apparel – coordinates apparel for each day of competition, training camps and Team activities.

Sound Equipment – Assist the coaches in packing and storing the sound equipment. During training camps, designate additional athletes to help assist with the packing and carrying of the equipment.

Video Equipment – is responsible for the video equipment at training camps and competitions. Ensure that the equipment is charged and at the pool every day.

Competition suits – is responsible for collecting all competition suits upon return from a competition and for storing them in the storage shed (return in same state).

Complaints – listen to team member complaints and communicate with the coaches to try to find a resolution. If the complaint is more severe or not related to the coaches, recommend to contact the Athlete Representative.

Patterns – Know all patterns and who rotates with whom. Keep a written copy of the pattern for each routine.

Counts – Know all counts for each routine. Can assist team mates with counts.

Lifts – Know correct techniques for each lifts. Understand coaches requests regarding lifts and leads the way in the water to ensure best performance possible.

Medical appointments – coordinates medical appointments with the physiotherapist, nutritionist and mental coach.

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EVALUATION & INJURIES/ILLNESSES

Physical evaluation/ measurements To formerly evaluate the progress of the athletes, a physical and technical evaluation takes place in August, December and May.

August assessment content: - Physical assessment done by the physiotherapist and strength coach to evaluate weaknesses and imbalances. - Body composition, height, weight and measurements done by the nutritionist. - Daily trim date collected by the athletes for a month. - Synchro assessment done by the coaches (vertical and support scull, barracuda, ballet leg and any other tests as defined by the coaches) - Speed swimming evaluation done by the Speed Swimming coach.

December assessment content: - Body composition, height, weight and measurements done by the nutritionist. - Daily trim date collected by the athletes for a month. - Synchro assessment done by the coaches. - Speed swimming evaluation done by the Speed Swimming coach.

May assessment content: - Same as December (except for speed swimming).

The Head Coach collects all evaluation data from the coaches and support staff. All data is recorded in an electronic format (in word document) and uploaded on the Team google drive.

Athletes Individual meetings The Head Coach must organize regular formal individual meetings with the athletes to discuss the athletes’ progress. The meeting includes the athlete, the HPD, Head Coach and Assistant Coach: - August – set goals for the season - December before the break - March/April before the break - At the end of the season to evaluate achievement of the goals Following the meeting, a copy of the meeting report is emailed to the coaches, HPD, athlete and parents if athlete is under 18 and uploaded on the Team google drive.

Attendance/Injury/illness The Head Coach keeps track of training attendance each day and all injuries/illnesses. The Head Coach or designee fills out a report for each injury/illness and tracks the impact on training. A report is filled for all injury/illnesses and emailed to the HPD, coaches, support staff, athlete and parent if the athlete is under age and uploaded on the Team google drive. Athletes must attend all practices and be present for the start of practice. If an athlete is sick, she must report to practice and the coach will advise what to do. This rule applies for all elements of practice including S&C, speed swimming and land work.

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Athlete’s Wellness

Athletes must establish and maintain healthy behaviors to enable them to meet the high demands of being an elite athlete at the highest level of competition. Proper eating/exercise habits and adequate rest are vital elements of maintaining overall wellness. The use of tobacco, drugs or alcohol is not prohibited for under age athletes and not recommended for the others.

Rehabilitation plan and return to practice agreement

Athletes are expected to participate willingly in their recovery from injury and/or illness. Failure to do so may result in dismissal from the Team.

In the event of a major injury, an athlete may be placed on probation for the duration of the rehabilitation process. This means that the athlete does not have to follow the same training plan for the duration of the rehabilitation process. The athletes will have to sign a “Return to practice agreement” which outlines the required rehabilitation process to follow in order to be back to practice as soon as possible.

Electronic records

All files (documents and videos) are kept in an electronic format on the Team google drive. Access to the drive is limited to the staff.

All medical files are kept by the medical staff.

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EQUIPMENT

As a member of National Team Program, you will received the following items of equipment and apparel.

All items of equipment marked with an asterisk remain the property of the National Team Program and must be returned in the same state as it was given to you. If you fail to return any item (including those lost or stolen) you will be required to pay the current replacement cost of the item.

You are expected to maintain all equipment clean and presentable. National Team apparel is NOT to be altered in any way (cutting t-shirts, etc.)

PROVIDED:

• Official Team Uniform (Team track suits, t-shirts, polo, tank, shorts, shoes etc.) • Backpack • Competition practice suits and swim caps • Competition suits and headpieces* • Water resistant ankle weights (All Pro)* • Whey Protein powder (BiPro) • Gatorade recovery products • Elastic stretching bands*

The equipment listed above is provided for use by current members of the National Team Program ONLY. Allowing non-members to use or wear these items is strictly prohibited. You also are not allowed to wear your National Team equipment outside of training, competition and official Team activities.

Keep in mind that what you do while wearing your National Team apparel reflect positively OR negatively on your entire team, coaching staff, USA Synchro, Team USA and your country.

National Team athletes and coaches do not wear National Team apparel when travelling to international competitions. We try to attract little attraction to the Team for safety and privacy reasons.

You may exchange your National Team apparel (except Team tracksuits) only at the end of the season.

NOT PROVIDED:

• Goggles • Nose Clips • Everyday training equipment • Hair Gelling Items/Make-Up • Team Parkas (Optional) – You may order a National Team Parka for approximately $130.

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COMMUNICATION & TEAM DYNAMICS

Communication lines: The HPD is responsible for long term strategy, relationship with the judges and major decisions such as selections, competition strategy, long term goals. The Head Coach is responsible for the daily implementation of the National Team Program. Any questions from the athletes and/or parents must be directed to the Head Coach for concern related to the implementation of the program and to the HPD for questions related to the long-term strategy. If unsure, questions should be directed to the Head Coach.

Communication with athletes, parents and club coaches: The Head Coach is the main point of contact for all Junior and Senior athletes. The National Team coaches communicate directly with the athletes.

Athletes are encouraged to discuss all matters with the coaches. The Head Coach and HPD are available to the parents and club coaches. However, the philosophy of the program is to build strong independent women and in order to achieve this, we must ensure that the athletes are able to communicate and express their concerns directly to the coaches.

Parents of under age athletes will always be copied in all communications. The Head Coach is also available to the parents for brief discussion outside of training hours.

All training sessions are opened to the public and parents are allowed to come observe practice from time to time. However, we asked that all spectators respect the training process and do not interrupt the coaches and/or athletes during a practice. In addition, shows will be organize during the season at the NTC so that the athletes can present their routines to friends and family.

Athletes’ club coaches are allowed to visit the NTC at any time. Coaches visiting from out of town can give notice to the Head Coach so that the Head Coach can plan on working with the club coach and to showcase the routines.

The HPD and Head Coach encourages exchanges and sharing of experiences. Domestic and Foreign athletes and coaches are always welcome to visit and train with the NTC athletes. Some may come for a day and some for several months. All athletes should be welcoming of visitors and provide as much support as possible to them to make them feel welcome.

Team bonding/ social events: The Local Team Support coordinates monthly team bonding events in the area of the National Training Center with the athletes, coaches, parents. Dates must be set up at the beginning of the year for the whole season. Team bonding activities and socials can include BBQ at someone’s house, movie, going to a restaurant, hiking, going to a museum, sport games, local community volunteering…

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Complaints: When an athlete has a complaint, the athlete needs to discuss it with the Head Coach in person. The Head Coach should always document in writing each complaint after a meeting with an athlete and share the information with the HPD. If the complaint is not resolved by discussing with the Head Coach, the athlete can share the complaint with the HPD. As a general guideline, the athlete should always reach out to the Head Coach rather than have their parents get involved unless the matter is extremely serious. Athlete or parent can also file a written complaint as per USA Synchro’s rules. Details for the rules are available on usasynchro.org. The written complaint must be sent to the Executive Director.

Sanctions/ disciplinary actions: In some instances, the HPD and Head Coach may have to discipline an athlete. This can be done by the coaching staff for minor offenses or by the HPD and National Team Committee Review Subcommittee for more severe or repeat offenses.

Description of offenses and applicable sanctions:

1. Offense level 1 - these includes minimal offenses such as stopping in a training set, refusing to perform the training requirements requested by the coaches (stopping in a figure or routine run through), poor attitude and disrespect (rolling eyes, talking back to the coaches). The consequences for the level 1 offenses are defined by the Coaches as needed. Example of possible sanctions applied to the whole team (not just the offender): - 50 meters double ballet leg - 2 run throughs

2. Offense level 2 – these includes on-going tardiness, failing to meet with support staff (nutrition, mental coach, physician, physiotherapist) for regular meetings, repeat level 1 offenses (following multiple warnings), inappropriate social media and publicity communication, loss or destruction of equipment (competitions suits, sound equipment). The consequences for level 2 offenses are defined by the Coaches and the High Performance Director. Example of possible consequences are: - Warning letter to athletes/parents - Monetary fine (for lost or damaged equipment) - 3-day suspension - Temporarily moved to alternate position - Community hours - Counseling

3. Offense level 3 – these includes repeat offense level 1 and 2 (following multiple warnings), missed practices without notice, violations of USA Synchro Code of Conduct, USADA violations (failed testing), not respecting curfew times without notice to the HPD or coaches, Drug and/or Alcohol consumption or abuse.

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The consequences for level 3 offenses are defined by the Coaches, the High Performance Director and an Athlete Representative. Example of possible consequences are: - Removal from small routines - Prolonged suspension from the training and competing - Removal from the National Training Center and/or squad - Removal from training camp and/or competition and send home

These are examples only. Some offenses may not be listed here. Sanctions will be decided at the discretion of the Head Coach, the Head Coach and HPD or the Head Coach, HPD and an athlete representative depending on the severity of the offense.

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COMPLAINT/REPORTING/ABUSE

USA Synchro is committed to the safety, health and well-being of its athletes and to implementing and maintaining a training environment free of abuse and/or harassment of any kind. To that end, the organization’s Code and By-Laws follow the requirements of the Ted Stevens Act, the United States Olympic Committee (USOC) and the Center for SafeSport.

But most importantly, USA Synchro holds all of its Board Members, employees, contractors, national level coaches, affiliates, and members to the highest standards and does not accept the existence, development and/or promotion of training environments that could lead to abuse or harassment of any kind, including emotional, physical and sexual abuse.

It is very important for USA Synchro to keep an environment where participants feel comfortable reporting an action that may not feel right. We do not support an abusive and close culture that leads to abuse, harassment and bullying. We believe that abuse can be controlled and prevented not only with clear compliance and monitoring processes but also through improved education, awareness and transparency at all levels and USA Synchro is committed to being pro-active in this area.

Any report of emotional, physical and sexual misconduct can be made to any of the following people or organization listed below:

USA Synchro: Linda Loehndorf - President: Email: [email protected], Phone: 262-389-0480 Ginny Jasontek - VP Olympic International, Email: [email protected], Phone: 513-403-5886 Myriam Glez - High Performance Director - Email: [email protected], Phone: 917-565-3854 Lolli Montico - Head Coach - Email: [email protected], Phone: 925-888-9313 Shari Darst - Education Director - Email: [email protected], Phone: 303-619-1011 Selina Shah – Team Physician - Email: [email protected], Phone: 310-770-7099 Joey Velez – Team Mental Coach - Email: [email protected], Phone: 925-323-5283 Megan Hansley - Athlete Rep - Email: [email protected], Phone: 203-524-5505 Emma Tchakmakjian – Junior/Senior Team Captain - Email: [email protected], Phone: 203-309-7194 Grace Alwan – Junior/Senior Team Captain - Email: [email protected], Phone: 978-886-8716

Please note that USA Synchro Athlete Safety Policy (Appendix Q) is available on USA Synchro’s website at www.usasynchro.org/resources/rulebook.

USA Synchro 1 Olympic Plaza Colorado Spring, CO 80909 Phone: 719-866-2219 Website: www.usasynchro.org

SafeSport: The Center for SafeSport educate coaches, volunteers, officials, athletes, parents. The center also receives all complaints for sexual misconduct and investigates them independently of USA Synchro. You can find more information on their website at www.safesport.org. All contact information is available below.

Center for SafeSport 1385 S. Colorado Blvd Suite A-706 Denver, CO 80222 Phone: 720-531-0344 (main) Phone: 720-531-0340 (report a concern) Phone: 866-200-0796 (24/7 crisis line) Website: www.safesport.org

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USADA: The US Anti-doping agency educates athletes, coaches, volunteers, parents about anti-doping and test the elite athletes who are registered in the RTP. You can find more information on their website at www.usada.org.

USADA 5555 Tech Center Drive, Suite 200, Colorado Springs, CO., 80919 Phone: 719-785-2000 (Main) Phone: 866-601-2632 Our contact at USADA is Adrian Jones and his email address is: [email protected]. Website: www.usada.org

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MIXED DUET

The Mixed Duet is fully part of the Junior/Senior National Training Squad and as such follows the same guidelines as the Junior/Senior National Team as outlined in this document:

- The High Performance Director defines the strategy for the Junior/Senior National Team program and the Head Coach is responsible for its implementation. This includes the Junior/Senior National Team Mixed Duet.

- The High Performance Director and Head Coach selects the Mixed Duet athletes within the Senior National Training Squad.

- The Mixed Duet follows the same annual training calendar as the rest of the team and participates in the FINA World Serie with the Team (training blocks, periodization and strategy are similar to the team) unless the High Performance Director decides otherwise.

- The Mixed duet follows the same training requirements as the other squad members unless agreed otherwise in writing with the High Performance Director.

- If the Mixed Duet decides not to train full time at the National Training Center, then the Mixed Duet athletes (or their club) are responsible for all their training costs.

- USA Synchro covers participation in 4 FINA World Serie events if training full time at the National Training Center and will consider covering the participation costs of 2 FINA World Serie events if training in clubs. USA Synchro also covers participation in the FINA World Championships.

- The Senior Head Coach or designee select the music and theme for the Mixed Duet routine and creates the choreography. If the Mixed Duet does not train full time at the National Training Center, the Mixed Duet will need to visit the National Training Center to create their choreography with the Senior Head Coach or designee.

- The Senior Head Coach or designee evaluates the progression of the Mixed Duet throughout the season. If the Mixed Duet does not train full time at the National Training Center, the Senior Head Coach or designee evaluates the progression through submitting routine videos and during visits at the National Training Center.

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USA Synchronized Swimming 1 Olympic Plaza Colorado Springs, CO 80909 Usasynchro.org

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