Senior / National

Ages: 13 – 18 years

Requirements: The Senior/National groups are for our highest level of competitive swimmers.  These swimmers are also extremely dedicated to the sport, and to TSA.  For the Senior group you need to maintain intent to come to 90 percent of afternoon practices, with the mornings being an option to supplement the afternoon practices.  For the National group you need to maintain intent to come to 100 percent of afternoon and morning practices.  For the National group swimmers must be swimming/training at a Sectional level or above.  Exceptions are made on a case by case basis usually if a swimmer works hard and comes to practice every day, they tend to keep their spot in the group.  If the requirements are not being met then Head Coach will reassign swimmer to more appropriate group.

 Training: 2 – 3.5 hours per day, 6 days per week and up to 9 practices per week

Yardage: 5,000 – 10,000 yards/Meters depending on training cycles

 Basic Goals: qualify for USA Swimming Sectional Meet; introduction to visualization and race imagery; set short and long term goals; focus on stroke rate and distance per stroke; energy management; understand the concept and train energy systems; introduction to seasonal training plans; introduction to high level competition; push through pain barriers; team unity and group goal setting; learning how to get along and work with other on a day to day basis and during team travel.

Dryland: Circuit body weight training; ab work (sit-up’s); running; push-ups; stretching; water polo; running games; med ball and other exercises deemed suitable by the Head Coach

Equipment: Orange Speedo Fins; paddles; snorkel; NIKE kickboard; mesh bag; water bottle; bouy.