Gold Prep

The Gold Prep group is a new group for the Makos, providing that step in between the Silver and Gold groups. It is for swimmers who wish to compete on a regular basis, have spent at least a year with the Silver group, and are now aiming to qualify and score points at Junior Olympics. The goal of this group is to prepare swimmers for the training and commitment level of the Gold group.

Age: 12-16 years old

*always subject to the coaches’ discretion

Average Yardage: 3500-4500 yards per practice

* Swimmers require a minimum one year in Silver before moving up to Gold Prep.
* Must have basic knowledge of pace clock, intervals, dryland, circle swimming, etc.
* Example sets: 10x100 Free on 1:30; 8x200 I.M. on 3:45; 10x50 Kick on 1:00

Attendance requirements:

Must attend 4 practices/week (6x/week offered)
One swim meet every other month. 
Participation in championship meets, travel meets and training trips.
Must participate in Bridge Athletic dryland training.

Training schedule - Gold Prep

Practice Schedule:

Monday 6-7:15 am (swim) @ Bowling Green

Tuesday 6-7:30 pm @ Crown Heights

Wednesday 5-6 pm (swim) + 6-7 pm (Bridge) @ Gramercy

Thursday 7-7:30 pm (on deck*) + 7:30-8:30 pm (swim) @ Bowling Green

Friday 4:20-6 pm (swim) + 6-7 pm (Bridge) @ Gramercy

Saturday 11 am-12 pm (Bridge, Central Park**) + 12-1:30 pm (swim) @ Upper East Side

*on deck: shoulder exercises + core

**while weather permits (tentatively September + October) - then the schedule will be adjusted to fit a third Bridge workout.

Icons made by Freepik from is licensed by CC BY 3.0