Head Coach
Matt Bradley mattjbradley@yahoo.com

Assistant Head Coach
Brent Raue brent.rau@ca.com

 

This group is designed to prepare swimmers for competition in the YMCA state meet, the Junior Olympics, and the national level competitions. Emphasis will focus on goal setting, mental preparation, proper nutrition, stroke mechanics, aerobic conditioning and race strategies.     

 

Requirements

1.   Meet the goal standards established for Silver Group.

Practice Attendance - The coaching staff recommends a minimum of three out of the five practices offered.

Goals for the Gold Group - A swimmer completing this program will be able to do the following:

1. Complete 8 x 100 freestyle on an interval of 1:30-2:00 per 100.
2. Complete 5 x 200 IM or a stroke (fly, back, or breast) on an interval of 3:20-4:20 per 200.
3. Swim four of the five 200's in competition during the swim season. 
4. Complete 6 x 50 kick on an interval of 1:00-1:20 per 50.
5. Understand the four YMCA core character values.  
6. Understand the need for setting goals.
7. Demonstrate a positive attitude toward teammates and team goals.
8. Master the fundamentals mechanics of each stroke, training and racing.
9. Demonstrate a willingness to train and compete in all four strokes at varying distances.
10. Understand the need for preparation and promptness.
11. To consistently improve commitment level and training/racing ability.
12. Successfully manage academic responsibilities and swimming activities.
13. Actively improve distance per stroke and general stroke/swimming mechanics.

 

MACRO CYCLES

 

September to December Phase I	Skill development Drill progressions Establish intervals/kick sets Speed development Aerobic training (2x wk.) Drill/Skill develop (2x wk.) Sprint Training (1 day wk.) Long Swims-IM (1 day) Journals started Season goals Confidence building Practice goals each wk. understanding splits	Warm-up 1000-1500 Main Set 1500-2500 Secondary set 500-1000 Warm down 200 Total 3200-5200
Holiday Training Phase II	Increase Intensity Kick sets/IM sets 2 hour practices with additional kick, aerobic & pace focus Daily practice goals	Warm-up 1000-1500 Main Set 1500-2500 Secondary set 500-1000 Warm down 200 Total 3200-5200
January to March Phase III	Aerobic training (1x wk.) Sprint training (2x wk.) Drill/Skill development Long swims-IM Pacing Fine Tune	Warm-up 1000-1500 Main Set 1500-2500 Secondary set 500-1000 Warm down 200 Total 3200-5200
April to August Phase IV	Each week new stroke Specific Skill refinement; Drill progression Long swims-establish new intervals Aerobic and Pace workouts Aerobic training (1x wk.) Sprint/Pace training (2x wk.) Long course training	Warm-up 1000-1500 Main Set 1500-2500 Secondary set 500-1000 Warm down 200 Total 3200-5200

 

Meet Attendance - Attend the highest-level championship meet for which the swimmer earns qualification.  YMCA meets are Mandatory.