Senior 1

This 13 & Over group will prepare swimmers for Senior 2. It is for swimmers who wish to compete on a regular basis 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 Senior 2 group. As well as give them the leadership skills they need to excel in life. High attendance, completion of conditioning sets, and dryland are stressed. Stroke technique is emphasized. Focus towards long term commitment while enjoying and trusting the process. They must display a positive and respectful attitude, be accountable, and be committed to the process. They must be a true teammate and care about not only their own individual success, but their teammates’ as well


Age: 13 - 18 years old*

*Always subject to the coaches’ discretion*

Average Yardage: 4000-5500 yards per practice


  • Must have basic knowledge of pace clock, intervals, dryland, circle swimming, etc.
  • Before Entry into the group, swimmer must complete: 
    • 10x100 FR @ 1:30
    • 10x50 Kick @ :55
    • 5x100 IM @ 1:40
    • Have at least 7 Silvers Championship qualifying times or a JO qualifying time 

Attendance requirements:

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

Group Objectives:

  • Place at Championship meets
  • Understand technical excellence and commitment are the only true limitations to performance
  • Accepts responsibility of being a team leader and role model
  • Master time management so outside activities do not interfere with practice and meet attendance
  • Understands and quickly rebounds from mistakes and failures

Training Schedule  Senior 1 (TBC)

Monday 5:00pm - 7:00pm Swim Brooklyn Heights
Tuesday 5:30pm - 6:20pm Dryland Gramercy
Tuesday 6:30pm - 8:00pm Swim Gramercy
Wednesday 6:00am - 7:15am Swim Bowling Green
Wednesday 5:45pm - 7:15pm Swim Bowling Green
Thursday 6:00pm - 7:00pm Dryland Bowling Green
Thursday 7:15pm - 8:45pm Swim Bowling Green
Friday 6:00pm - 8:00pm Swim Brooklyn Heights
Saturday 7:00am - 9:15am Swim Bowling Green
Saturday 9:30am - 10:30am Dryland Bowling Green
Sunday No Practice    
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