Senior I Group
Age: 13 & older
Practices: 7 (7-10 for high school swimmers) per week
Duration: 175 minutes including 120+ in water/55 dry land
Dry land: Advance core training and fitness; plyometrics and resistance exercise
Attendance: 85% Required to maintain place in this group (acceptable absences to be decided on by coach)
Meets: All meets qualified for required including championships (acceptable absences to be decided on by coach)
Goals: Swimmers will work towards the highest levels of training and performance including top 8 at PNS Championships and Age Group Sectionals; Senior Sectional qualifying and finals as well as JR National Bonus standards; Scholastic All-American
Minimum Requirements: Proven ability to maintain proper stroke and skills at high level training intensities; consistent attendance; 4 PNS Championship standards for age; 400 IM; mile freestyle; 200 of all 4 competitive strokes; 16x100 freestyle @ 1:20; 6x 200 IM @ 2:50; 8x 100 kick @ 1:50
Age: 13 & older
Practices: 7 (7-10 for high school swimmers) per week
Duration: 175 minutes including 120+ in water/55 dry land
Dry land: Advance core training and fitness; plyometrics and resistance exercise
Attendance: 85% Required to maintain place in this group (acceptable absences to be decided on by coach)
Meets: All meets qualified for required including championships (acceptable absences to be decided on by coach)
Goals: Swimmers will work towards the highest levels of training and performance including top 8 at PNS Championships and Age Group Sectionals; Senior Sectional qualifying and finals as well as JR National Bonus standards; Scholastic All-American
Minimum Requirements: Proven ability to maintain proper stroke and skills at high level training intensities; consistent attendance; 4 PNS Championship standards for age; 400 IM; mile freestyle; 200 of all 4 competitive strokes; 16x100 freestyle @ 1:20; 6x 200 IM @ 2:50; 8x 100 kick @ 1:50