Head Coach
Andrew Girman swimcoachg@gmail.com

Assistant Head Coach
Tricia Dain greeneyedgirl412@hotmail.com

 

Emphasis will focus on goal setting, mental preparation, proper nutrition, stroke mechanics, aerobic conditioning and race strategies.  A resistance and core strength program will be conducted under the supervision of the coaching staff.

 

Gold Select practice is offered seven times per week.  This program is intended to provide both a stepping stone for athletes intending to be successful in the Platinum Group program and also provide a demanding and comprehensive training program for those athletes who cannot meet the attendance and/or training requirement of the Platinum Group program.  Swimmers in this group are expected to attend an average of 4 workouts per week, show a full commitment to dry-land workouts and strength training and communicate with the Gold Select coach about their training schedule.

 

Note on training:  Once swimmers approach being fully grown and are promoted as far as the Gold Select or Platinum programs, they must train more and better than they did when they were younger to continue to improve (swim faster).  Practice duration is on average two hours in the pool each day.  Practice will consist of both dry-land and swimming workouts.  Swimmers are to come prepared and adhere to dry-land as well as swim policies to maintain their status with the Select group.

 

Requirements

Swimmers entering the Gold Select program must be at least 13 years old and complete 3 of the following 5 requirements:

1. Meet the goal standards established for the Gold Group.
2. Complete 8 x 100 freestyle on an interval of 1:30 per 100.
3. Complete 5 x 100 IM on an interval of 1:45 per 100.
4. Complete 6 x 50 kick on a interval of :55 per 50.
5. Achieve +3 NJ State Qualifying Times
6. Swim four of the five 200's in competition during the swim season.

Practice Attendance - The coaching staff recommends four out of the six practices offered.

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

1. Commit to the YMCA's four core character values.
2. Strive to be competitive with other Senior groups in the region, and move toward achieving standards and competing at Regional and State level and for movement toward Y-National Time Standards & into Platinum group (if so desired).
3. Athletes must conduct themselves in a manner appropriate to actions needed to promote and support the values and goals of both the YMCA and the swim team.
4. Be physically and mentally prepared for the national group.
5. Display ability to train appropriately to achieve stated season & practice goals.
6. Complete 5 X 200 IM or a stroke (fly, back or breast) on an interval of 2:50-3:30 per 200 yds.
7. Achieve a national YMCA time standard.
8. Commit to attend all meets prescribed by the coaching staff.
9. Commit to attend dry-land sessions.  
10. Commit to balance swimming activities with academic studies.
11. Commit to a 5 day practice session.

 

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 1500-2000 Main Set 2500-3500 Secondary set 1000-1500 Warm down 200 Total 5200-7000
Holiday Training Phase II	Increase Intensity Kick sets/IM sets 2 hour practices with additional kick, aerobic & pace focus Daily practice goals	Warm-up 1500-2000 Main Set 2500-3500 Secondary set 1000-1500 Warm down 200 Total 5200-7000
January to March Phase III	Aerobic training (1x wk.) Sprint training (2x wk.) Drill/Skill development Long swims-IM Pacing Fine Tune	Warm-up 1500-2000 Main Set 2500-3500 Secondary set 1000-1500 Warm down 200 Total 5200-7000
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 1500-2000 Main Set 2500-3500 Secondary set 1000-1500 Warm down 200 Total 5200-7000

 

Meet Attendance - Attend the highest- level championship meet for which the swimmer earns qualification. Mandatory/Focus Meets - Capital Classic, Winterfest, NJ State Meet and YMCA National Meet.