SENIOR Group

Group STRUCTURE & Paths

Senior 2

This group is the entry point to the Senior Group and the foundation of development, with a focus and technique/balance and controlled training. These swimmers are also introduced to the team travel model and process.

• Lead Coach: Marc Cavallero

• Supporting Coach: Dave Schurhoff

• Training Focus: Swimmers prepare all distances including the 200 stroke, 200 IM, and 500 Free events. The curriculum lays the groundwork for Western Zone and Sectional-level swimming, ultimately preparing athletes for the demands of collegiate programs.

• Commitment & Volume: Workouts average 4,000 to 5,500 yards per session. Swimmers are expected to attend 4 to 7 workouts per week, 2 to 3 dryland sessions, and all team meets and activities.

• Target Performance Sets: Ability to complete 10x100 Freestyle on a 1:20 interval, and 10x100 IM on a 1:30 interval.

Senior 3

Led by a 45-year veteran of the sport, Co-Founder Donnie Heidary brings an incredible depth of coaching expertise spanning recreational success at Meadow, high school dominance at Miramonte, and elite club development. Coach Donnie speaks internationally on youth development and character. His training methodology focuses on developing highly efficient swimmers in a healthy, sustainable manner that prepares them for long-term success in senior and collegiate swimming.

• Lead Coach: Donnie Heidary

• Supporting Coach: Dave Schurhoff

• Training Focus: Designed for highly motivated, mature, and goal-oriented athletes actively pursuing Sectional to National-level time standards.

• Commitment & Volume: Workouts average 4,000 to 6,000 yards per session. Swimmers are expected to attend 6 to 7 workouts per week, 2 to 3 dryland sessions, and all team meets and activities.

• Target Performance Sets: Ability to complete 10x100 Freestyle on a 1:15 interval, and 10x100 IM on a 1:25 interval

SENIOR 4 / national group

Led by ASCA Level 5 coach Ron Heidary, a sought-after national speaker on senior development, efficient training, athlete motivation, and coach-swimmer rapport. Coach Ronnie has a legendary history of developing national-level athletes while fostering an extraordinary, values-driven team culture. Twenty NCS Championships attest to this as does the high per-capita number of elite swimmers.

• Lead Coach: Ronnie Heidary

• Training Focus: This group requires a very strong desire and commitment to perform at the highest level of an athlete's capability. Training blends individual talent development with comprehensive all-stroke focus, with aggressive use of tempos and stroke counts.

• Commitment & Expectations: Every swimmer in this group is expected to act with the utmost integrity daily, serving as a team leader and role model. Attendance is mandatory for all swim workouts, dryland sessions, meets, and team activities.

• Target Performance Sets: Ability to complete 20x100 Freestyle on a 1:10 interval, and 15x100 IM on a 1:20 interval.

Seasonal Schedule Note

Please anticipate a schedule adjustment when the high season begins in February. Swimmers and families will need to carefully coordinate and balance high school commitments with Orinda Aquatics workout and meet schedules. Please review the High School Notes document.