White Group

3-4th Grades

Monday Tuesday Wednesday Thursday Friday Saturday
White Group 5:30 - 7:15pm Swim: 4:30 - 5:30pm

Dryland: 5:30pm-6:00pm
5:30 - 7:15pm Swim: 4:30 - 5:30pm

Dryland: 5:30pm-6:00pm
5:30 - 7:15pm Dryland: 9:00am-10:00am

Swim: 10:00 - 11:30pm

Training

  • 60-75 minutes daily
  • 1400- 2800 Short Course Meters daily

Basic Goals

  • Set Technique foundation in all 4 strokes
  • Learn Drill progressions
  • Begin aerobic development
  • Improve kicking
  • Swim meet attendance
  • Read Pace Clock
  • Underwater streamlining and kicking ability
  • Begin racing skill development
  • Perform legal 100 IM

Group Goals

  • Understand stroke foundations
  • Reading Clock: Intervals and send off’s
  • Swim Rules
  • Understand why drills are used and how they apply to the stroke
  • Swim meet procedures and participation
  • Race strategies
  • Hydration and nutrition

Equipment    (Athlete must have all equipment with them at practice each day)

  • Long Fins
  • Kickboard
  • Paddles (ex: strokemakers sizes 0.5 or 1.0)
  • Swim Buoy
  • Jump Rope

Dry-land

  • Intro to strength and agility training
  • Introduction to warm up and stretching
  • Games