9th Grade and Above
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
|---|---|---|---|---|---|---|
| Black Group | 4:45PM - 6:30PM | 5:45 - 7:15AM 4:45PM - 6:30PM Dryland After Swim |
4:45PM - 6:30PM | 5:45 - 7:15AM 4:45PM - 6:30PM Dryland After Swim |
4:45PM - 6:30PM | 7:00 - 9:00AM Dryland After Swim |
Training
- 90-105 minutes and 30,000 – 40,000 weekly training volume
- Morning workouts are recommended
Group Goals
- Advanced level of aerobic training & anaerobic training
- Emphasis on primary strokes and event specialization
- Advanced strength and conditioning
- Advance to elite level of training
- Understanding Advanced Nutritional factors that enhance training
- Goal Setting and understanding and knowing all best times.
- Training ethic and attitude
- Use positive self-talk and affirmation
- TEAM and GROUP Unity
Equipment Athlete must have all equipment with them at practice each day
- Meshbag
- Kickboard
- Fins
- Pull Bouy
- Paddles (Green or Yellow Stroke Maker)
- Arena Snorkel
- Jump Rope
- Tempo Pacer