13 & Over - Junior

The 13 & Over Junior group will provide that step in between the 12 & Under and our Senior training groups. It is for swimmers who wish to compete on a regular basis and is 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 Senior group.

Age: 13 - 18 years old

*Always subject to the coaches’ discretion*

Average Yardage: 4500-5500 yards per practice


  • Must have basic knowledge of pace clock, intervals, dryland, circle swimming, etc.
  • Example sets: 10x100 Free on 1:25; 8x200 I.M. on 3:20; 10x50 Kick on 1:00

Attendance requirements:

  • Must attend minimum 5 practices/week and 2 dryland workouts. (6x/week offered)
  • Approx. one swim meet every month.
  • Participation in Metro Championship meets, travel meets and training trips.

Training Schedule 13 & Over - Junior

Monday 5:00pm - 7:00pm Swim St.Francis College
Tuesday 5:00pm - 6:30pm Swim Gramercy
Wednesday 6:00pm - 7:00pm Dryland Bowling Green
Wednesday 7:15pm - 8:45pm Swim Bowling Green
Thursday 5:40pm - 8:00pm Swim Gramercy
Friday 4:30pm - 6:00pm Swim Gramercy
Friday 6:00pm - 7:00pm Dryland Gramercy
Saturday 12:00pm - 1:30pm Swim Upper East
Sunday No Practice    
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