Gold 

This level is the entry point for senior swimming and is for swimmers looking to improve their technique with a significant portion of practice time devoted to aerobic training. Dryland (stretching; yoga; plyometric exercises; resistance bands; core exercises) and equipment usage are common as swimmers are challenged to push themselves both physically and mentally. Goal setting and accountability are an important part of this level. Meet and practice attendance requirements will be established by the coaches. These are year round training groups and swimmers are expected to fully commit to the training programs.

6-8 practices offered per week 

Equipment: Fins, goggles, snorkel, paddles, buoy, Finis ultra drag suit, drag socks, tempo trainer, whiffle balls, mesh bag.

In order to be placed in or moved to the Gold Level, swimmers must be able to perform the following skills: 

Racing starts with proper technique and breakouts 

Open turns for butterfly and breaststroke with correct technique and breakouts 

Flip turns for freestyle and backstroke with correct technique and breakouts 

Individual Medley turns with correct technique and breakouts Relay exchanges with proper technique 

Ability to read a pace clock and maintain proper interval in practice 

Proficiency in all stroke drills

Calculate heart rate and relate to training charts   

13-14 ‘A’ Time Standards (3) – Technically sound in all four strokes

Entry Test Set: 10x100 1:30; 8x200 3:00; 6x200 IM 3:30