Practice Expectation

This practice level is for high level swimmers who are committed to showing up and working hard every day.

All practices in this level are required.

If you are going to miss practice you must communicate with the coaches through the Spond app as soon as you know you are going to miss.

Failure to meet these requirements could result in being moved to the green practice level.

In Water Practice Information

11 & Over Gold swimmers will have both AM and PM practices and will have practices at North (25 yard) and Birdland pool (50 Meter) each week. Please check the schedule and practice location to make sure you go to the correct location.

Dryland Practice Information

11 & Over Gold swimmers will have dryland practice two days a week.

• The purpose of dryland practices is to get kids moving differently than horizontally in the water. 

  • We want to develop all-around athletes and avoid common swimming over-use injuries by strengthening muscles groups and doing movements that may be overlooked while swimming in the pool.

    • This will be done using a combination of age/ability appropriate weight room activities as well as fun games.

    • For weight room activities swimmers will be divided into two groups.

      • Beginner lifting

        • This group will include all 11 - 12 swimmers as well as any swimmer with little or no weight room experience who is not ready, comfortable or confident in the weight room.

      • Advanced lifting

        • This group includes all 13 and over swimmer with experience in the weight room who are comfortable and confident with lifting weights.

    • We will use the Plt4m training app to do all weight room activities.

  • We also want kids to be able to have fun with their teammates outside of the pool.

• Dryland will take place in the North weight room and in the grass right outside the pool doors.

• Swimmers must wear good closed toe shoes in order to participate in dryland.

Meet Information

Swimmers will have the opportunity to swim in meets during the season. 

Swimmers will swim in events based on their age group and seeded based on their ability.

Age groups will be based on swimmers season age.

• Season age is determined by the age up date of July 20, 2024.

Coaches will evaluate swimmers ability and choose events for the swimmer that fit their current skill level. 

Coaches will push swimmers to try new events when they are ready.

For information on all meets, please use the button below.