Pre Team at Alvarez (Minimum Age 6)

• Team building
• Initial use of the pace clock
• Concept of their times as a measure of performance
• Starts and turns
• Discipline of working for one hour, three times weekly
• Participation in swim meets is optional.

Workout Days/Times:  TBA

Novice (Minimum Age 6 to 11 ) Hartnell

• Starts, turns and stroke technique are the primary focus
• Major emphasis will be placed on freestyle and backstroke
• Introduction to breaststroke and butterfly
• Introduction to swim drills and techniques at the basic skill level
• Introduction to the basics of competitive training
• Swimmers are encouraged to attend 2-3 one hour and 15 minute practices per week.
• Participation in meets is encouraged.

Workout Days/Times:  Mon-Fri 5-6:15pm. Beginning June 1, 2009

Age Group (Minimum Age 6-11)  Hartnell
Age Group  will swim 1900-2500 yards daily. Similar to Age Group 1, this group is for the older swimmer who is physically and mentally mature enough to do more yardage and conditioning. Swimmers move into this group to increase their level of conditioning and are also introduced to advanced racing techniques, pace clock and basic goal setting.  There is a balance between stoke mechanics and conditioning at this level.  Swimmers graduating from this group must be competent in all four strokes and must pass a check list of skill tests to move into the next group. Swimmers at this level are encouraged to attend  3-4 practices a week .  Participation at meets is expected. This group will have:

• Emphasis on refinement of all aspects of swimming and swim meet preparation
• Reinforcement of proper technique in conjunction with training
• Conditioning is a major priority of the group
• One hour "dry land" training twice weekly
• Running, crunches, push-ups and calisthenics (no weight lifting)
• 2000-3000 yards per workout
• A commitment of at least four practices per week is expected
• Participation in one meet per month is required

Age Group Coach:  Coach Amber

Workout Days/Times:  Mon-Fri  5-6:30pm Beginning June 1, 2009

Junior (Minimum Age 10-13) Hartnell
The Junior group swims 2500-3500 yards daily.  This age group program is for swimmers who are serious about training and competition.  Conditioning is a major priority of the group. Swimmers must be proficient and competent in turns, starts and the four competitive strokes.   Reinforcement of proper technique will run in conjunction with training.  A commitment of 4-5 practices a week is expected.  Participation in meets is required.

• Focus on building teamwork, endurance, and stroke work
• Emphasis on developing good workout habits
• Begin yardage training, 2500-4000 yards/practice
• Initial "dry land" training one hour/week (moderate calisthenics and stretching)
• Swimmers are required to attend three practices per week
• Tuesday practice sessions are added only on coach’s recommendation
• Participation in one meet per month is expected.
  

• Swimmers should be able to swim 10x100s free on the 1:45
• Swimmers should be able to swim 8x100 IMs on the 2:00

Workout Days/Times:  Mon-Fri 5-6:30pm. Beginning June 1, 2009

Junior Elite (Minimum Age 11-13.5) Hartnell
The Junior Elite group swims 3000-5000 yards daily.  This group is for the serious top level age group swimmer who is 13 and younger and not in High school yet. Swimmers in their 9th grade summer are eligible to move into the Pre-Senior or Senior groups with the permission of the head coach. The priorities of this group are to improve and emphasize technique, race strategy, proper practice habits, nutrition, teamwork, conditioning and goal setting.  This group is primarily for the swimmers who are achieving JO+ standards, within their respective age group. Participation at meets is required. Group Admittance/Minimum test standard:  600 FR 9:00,200 IM 3:00, 10x 50 @:50 Swimmers in this group are expected to arrive a few minutes early to be on time for practice.

• Emphasis on refinement of all aspects of swimming and swim meet preparation
• Reinforcement of proper technique in conjunction with training
• Conditioning is a major priority of the group
• One hour "dry land" training twice weekly
• Running, crunches, push-ups and calisthenics (no weight lifting)
• 3000-5500 yards per workout
• A commitment of at least four practices per week is expected
• Participation in one meet per month is required

• 16x100’s free on the 1:30
• 5x200 IM’s on the 3:10

Workout Days/Times:  Click Here

Pre Senior (Minimum Age 12-13)  Hartnell
The Pre-Senior Group swims 3500- 6000 yards daily. This group is for the high school age swimmer, who is serious about conditioning.  This group is involved in a broad band training program that involves race strategy, advanced goal setting, nutrition, core strength development, technique, emotional and physical conditioning.  The objective is to prepare swimmers for competition in Junior + meets.  Swimmers are expected to be at most scheduled practices. Swimmers may do only one morning practice a week and this is done only at the discretion of the coach.   Participation at meets is required. Group

Admittance/Minimum test standard: 2 x 200IM 3:00, 10x100 @ 1:30 sc.  Swimmers are encouraged to arrive on time for stair climbing, crunches and stretch cords.  Dry-land Training is part of practice.  Please wear appropriate shoes and clothing for Dry-land Training.

• The goal is to improve and emphasizes technique, race strategy, and proper practice habits
• 5500-7000 yards per workout
• A commitment of 5 practices per week is expected
• Participation in swim meets is required

• Girls:
• 18x100s on the 1:30
• 7x200 IMs on the 3:10
  Boys:
• 18x100’s free on the 1:30
• 7x200 IMs on the 3:10
  
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Workout Days/Times:  Click Here

Senior (Minimum Age 13-18) Hartnell & Alvarez
The Senior Group swims 6000-8500 yards daily.  This group will do the same as above, with more emphasis on speed and yardage. The Senior swimmers prove through their practice effort, that they are ready for the challenges presented in this group.  The objective of this group is to prepare these swimmers to compete at the Senior+ level.  An attendance record of 5 days a week is required in order to be considered a senior swimmer. **  Participation at meets is required. Swimmers may do only two morning practice a week and this is done  at the discretion of the coach. Group

Admittance/Minimum test standard: 7x200IM 2:45, 18x100, 20x50 :45 keeping 35 pace for girls and a 31 pace or lower for boys@ 1:10 sc   Swimmers are expected to arrive on time.  Dry-land Training may be part of practice.  Please wear appropriate shoes and clothing for Dry-land Training.

Workout Days/Times:  Click Here

Senior Elite (Minimum Age 14-18) Hartnell & Alvarez
The Senior Elite Group swims 8000-13000 yards daily.  This group will focus on all aspects of swimming.  Conditioning, strength training, high end interval training and emphasis on technique are key areas of focus.  Specific race strategy is incorporated into daily practice.  The expectations are very high for this swimmer.  This level of training is for the swimmer who is preparing for Sectional and National competition.  Practice is mandatory for all scheduled practices.  Swimmers are expected to participate in competition at high level meets, both the short and long course season.  Swimmers are expected to do scheduled morning practices. Group Admittance/Minimum test standard:  2x200 IM 2:45, 10x100, 20x50 :45 pacing :28 or below @ 1:10 sc  Swimmers are required to arrive on time for stair climbing, crunches and stretch cords.  Dry-land Training is part of practice.  Please wear appropriate shoes and clothing for Dry-land Training.  Swimmers in this group may also be asked by their coach to participate in a weight lifting program or see nutrition specialist.


Workout Days/Times:  Click Here