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Senior Group (high school/college)
Senior 1 & 2 Group
Senior 1 : Swimmers should be able to train moderately and be focussed on becoming competitive high school swimmers. The emphasis in this group is on technique with moderate training. Workouts will consist of 4,500-6,500 yards and swimmers should prepare for the 200 stroke, 200 IM, and 500 Free. Sample endurance sets will include 20x100 Free or 20x50 stroke. Swimmers should train to reach their high school potential, to move to the Senior 2 Group, and/or prepare for college swimming. There are no attendance requirements but swimmers are encouraged to attend 4 to 8 workouts per week (one morning workout is recommended).
Senior 2: Swimmers should be able to train fairly aggressively and be committed to swimming. Technique will be emphasized but workouts will range from 5,000 to 7,000 yards. Swimmers will prepare for the 200 stroke, 400 IM, and 500 Free. No time standard are required but sample sets will be 20x100 Free @ 1:15 yds or 15x100 Stroke. Swimmers should be training to achieve Sectional Times and/or prepare for college swimming. Swimmers will be expected to attend 6 to 8 workouts per week (two morning workouts recommended).
Senior 1 & 2 Group Coach: Ron Heidary, Don Heidary, and Dave Schurhoff
Senior 3 Group
Athletes entering the Senior 3 group must display a strong desire to perform at the highest level they are capable of. Training is geared towards individual talents, although a strong aerobic endurance factor is present. Athletes in the Senior 3 group should progress from Sectional time standards on to national level swimming. In addition to being focussed, mature, technically proficient, and dedicated to training, every swimmer in this group is expected to attend each team meet, and act with the utmost integrity on a daily basis: Minimum training sets include: 25x100 Free @ 1:15 and 20x100 IM @ 1:30.
Senior 4 Group
Minimum criteria for entry is one National time standard and a commitment to be competitive on a national level. The personal emphasis of this group will be extraordinary leadership and humilty. Minimum training sets for entry include:
25x100 @ 1:10
10X200IM @ 2:45
Senior 3 & 4 Group Coach: Ron Heidary & Don Heidary
Senior Workout Fall/Winter (Short Course) Schedule
Senior 1/2 PM: Monday-Thursday 4:00-6:00 , Friday 3:40-5:30 (Meeting 3:40-4:10)
Senior 1/2 Dry land: Tuesday & Thursday 5:30-6:00, Monday bands at 3:45
Senior 3/4 PM: Monday-Thursday 3:15-5:30 , Friday 3:40-5:30 (Meeting 3:40-4:10)
Senior 3/4 Dry land: Monday, Tuesday, Thursday 2:40- 3:15 , Friday 3:00 - 3:30
Morning Workouts: Tuesday & Thursday 5:45 - 7:20 (all Seniors), Friday - same time Senior 3/4, optional Senior 1/2.
Saturday: (for all Senior Swimmers) 7:30 - 10:00 (unless cancelled due to a meet)
Senior Meeting: Will hold a senior meeting (all swimmers) from 3:40-4:10 each Friday
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