Rainbow Classic
Mon, Feb 15 2010 02:17
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This past weekend was a great success for our Senior Prep and Development where we had a number of great swims. I want to point out Carissa Hopper, Alyssa White, Hunter Cosgrove, Lauren Phan, and Mikayla Coglas who had great swims which all of them had best times in five of their six events. We are really starting to see all the hard work that we've put in starting to pay off. Just a reinder that this weekend we have the distance meet and the following we have the WEST Invite. Good job everyone and let's keep up the good work.
Stepping Up
Thu, Feb 11 2010 05:39
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Many swimmers in the Prep/Dev group have stepped up as leaders in their lanes and it is beginning to show during difficult sets. Strong leaders are vital to the success and further strength development of all swimmers within groups such as Prep/Dev.
Senior Development
Age: 12 & older
Practices: 4 per week
Duration: 90 minutes including 90 in water (45 minute dry land optional)
Dry land: Core based exercises & stretching
Attendance: no requirement but 3-4 sessions suggested each week for maximum progress
Meets: no requirement but 3 short course/2 long course suggested
Goals: Senior developmental group for older swimmers looking to prepare/maintain readiness for transition to Senior Prep as well as high school swimming, triathlons and general fitness.
Minimum Requirements: Completion of a 200 individual medley (50 yards of butterfly, backstroke, breaststroke and freestyle); 300 freestyle (continuous non-stop 12 lengths of the pool with side breathing and flip turns)
Age: 12 & older
Practices: 4 per week
Duration: 90 minutes including 90 in water (45 minute dry land optional)
Dry land: Core based exercises & stretching
Attendance: no requirement but 3-4 sessions suggested each week for maximum progress
Meets: no requirement but 3 short course/2 long course suggested
Goals: Senior developmental group for older swimmers looking to prepare/maintain readiness for transition to Senior Prep as well as high school swimming, triathlons and general fitness.
Minimum Requirements: Completion of a 200 individual medley (50 yards of butterfly, backstroke, breaststroke and freestyle); 300 freestyle (continuous non-stop 12 lengths of the pool with side breathing and flip turns)
Senior Prep
Age: 13 & older
Practices: 6 per week
Duration: 135 minutes including 90 in water/45 dry land
Dryland: development of core based exercises & stretching, resistance and explosive training
Attendance: 4.2 practices or more each week suggested depending upon goals
Meets: 3 short course (October to March) & 2 long course meets (April to August) suggested
Goals: Develop the requisite skills and focus to train and perform at higher levels; PNS Championship standards; transition to Senior 1
Minimum Requirements: a legal 100 individual of all competitive strokes; 400 IM; 500/400 freestyle; 10x 100 freestyle @ 1:40; 8x 50 kick @ 1:10
Age: 13 & older
Practices: 6 per week
Duration: 135 minutes including 90 in water/45 dry land
Dryland: development of core based exercises & stretching, resistance and explosive training
Attendance: 4.2 practices or more each week suggested depending upon goals
Meets: 3 short course (October to March) & 2 long course meets (April to August) suggested
Goals: Develop the requisite skills and focus to train and perform at higher levels; PNS Championship standards; transition to Senior 1
Minimum Requirements: a legal 100 individual of all competitive strokes; 400 IM; 500/400 freestyle; 10x 100 freestyle @ 1:40; 8x 50 kick @ 1:10
Summer Schedule 2010