Black Group

9th Grade and Above

Monday Tuesday Wednesday Thursday Friday Saturday
Black Group 5:15-7:00AM Swim
4:30-6:30PM Swim
6:30-7:15PM Dryland
4:30-6:30PM Swim 5:15-7:00AM Swim
4:30-6:30PM Swim
6:30-7:15PM Dryland
4:30-6:30PM Swim 5:15-7:00AM Swim
4:30-6:30PM Swim
8:00-10:00 Swim
10:00-11:00AM Dryland

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