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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)

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