Senior (Age 15 & Up) - Surge

Coach: Sierra Maestas 

Attendance Expectations:

• Practice offered  x per week, including _x weekday morning practice 
• 90 - 135  minute practice duration
• Minimum attendance: ___x per week

Competition Expectations: 

• Swimmers attend meets based on coach’s recommendation (1-2 meets/month)
• Meet with coach to establish goals for each season 
• Goals include, but are not limited to, qualifying for Junior Olympics, Senior Championship Meets, Far Westerns, High School League Championships, CCS Championships, Sectionals, Junior Nationals, Nationals and Olympic Trials 

Required Equipment: 

• Fins (TYR) (no split fins, or snorkel/scuba fins)
  • Why these? The Hydroblade fins are designed to help create a strong, natural flutter kick. This promotes short, quick movements through the legs and feet. 
• Paddles (TYR)
  • Why these? Designed to build strength and improve technique.
• Snorkel
• Pull Buoy (TYR)
  • Why this? To help strengthen core and develop upper body strength and proper technique. Pull buoys increase resistance and weight in the water. 
• Parachute
  • Why this? Parachutes provide additional drag during training. This will assist in building muscle, increasing endurance and boosting speed! 
• RED (8 inches) 
• Mesh Bag

Group Requirements: 

• Attend all Senior Meets on calendar 
• 10 x 100 swim @ 1:20 or faster 
• 20 x 25 kick @ :20 sec or faster
• 200 IM @ 2:30 or faster (from start)
• Knowledge of time standards for individual events 

Group Philosophy:

• As a member of the Senior Group, athletes understand that they are participating in the highest training group in the PVP age group program. School must remain a top priority for swimmers. Senior Group swimmers have identified swimming as their top-choice extra curricular activity and other activities/appointments should be scheduled with PVP practice attendance as the top consideration.  
• Senior Group swimmers are expected to compete at all meets and are encouraged to consider swimming when making their college choices. Coaches will help swimmers in the college recruiting process. 

Training Focus: 

• Swimmers can expect to swim in excess of 5000 yards at each practice. Training will continue to improve and emphasize aerobics. Swimmers will continue to identify and refine their individual events and goals; both long and short term. Lastly, members of this group will also participate in extensive dryland training; including strength training programs.

Attendance Expectations: 

• Practices offered _x per week, including _x weekday morning practice
• 90 - 120 minute practice duration
• Minimum attendance: __x per week 

Competition Expectations: 

• Swimmers will attend meets based on coach’s recommendation (1-2 meets per month) 
• Work towards qualifying for Junior Olympics, Senior championship Meets, Far Westerns, High School League Championships, CCS Championships, Sectionals or Junior Nationals 
• High School swimmers work toward key high school meets

Required Equipment: 

• Fins (TYR) (no split fins, or snorkel/scuba fins)
  • Why these? The Hydroblade fins are designed to help create a strong, natural flutter kick. This promotes short, quick movements through the legs and feet.
• Paddles (TYR)
  • Why these? Designed to build strength and improve technique.
• Snorkel
• Pull Buoy (TYR)
  • Why this? To help strengthen core and develop upper body strength and proper technique. Pull buoys increase resistance and weight in the water. 
• Parachute
  • Why this? Parachutes provide additional drag during training. This will assist in building muscle, increasing endurance and boosting speed! 
• RED (8 inches) 
• Mesh Bag

Group Requirements: 

• Attend at least one meet per month 
• 10 x 100 swim @ 1:30 or faster 
• 20 x 25 kick @ :30 sec or faster 
• 200 IM @ 2:40 or faster (from start) 
• Knowledge of time standards for individual events 
• Willingness to compete in championship meets if qualification standards are met 

Group Philosophy: 

• Swimmers in this group show the desire and appropriate dedication, desire and commitment to succeed at this advanced level. The training program for this group is both mentally and physically demanding. Swimmers should be prepared to spend time on goal setting with their coach. 
• Success in the long term should remain a top priority. Swimmers are training with the intention of moving to the Senior Group. Senior Group coaches will work closely with Varsity coaches to create a training plan that prepares athletes for top success in the next parts of their swimming career. 

Training Focus: 

• To maximize potential, training focuses on aerobic capacity, power exertion and VO2 max thresholds. The training athletes go through in the varsity group will prepare them to be successful members of the Senior Group. If training practices and tools are utilized efficiently, swimmers should expect to achieve maximum potential going forward. 
• There will be a strong emphasis on attention to detail and improvement on stroke technique. Coaches will continuously stress the importance of efficiency and technical precision. Lastly, members of this group will also participate in extensive dryland training; including strength training programs. Swimmers can expect to swim between 4500 - 5500 yards each practice.

Coach: 

Attendance Expectations: 

• Practices offered _x per week, including _x weekday morning practice
• ___ - ____ minute practice duration
• Swimmers in the HS Prep Group can set their schedules to include other activities, but PVP recommends __ practices per week 

Competition Expectations: 

• Attend at least one meet per season. Ideally, swimmers will participate in all PVP-hosted home meets.

Required Equipment: 

• Fins (TYR) (no split fins, or snorkel/scuba fins)
  • Why these? The Hydroblade fins are designed to help create a strong, natural flutter kick. This promotes short, quick movements through the legs and feet. 
• Paddles (TYR)
  • Why these? Designed to build strength and improve technique.
• Snorkel
• Pull Buoy (TYR)
  • Why this? To help strengthen core and develop upper body strength and proper technique. Pull buoys increase resistance and weight in the water. 
• Mesh Bag

Group Requirements: 

• Attend at least one meet per month 
• 8 x 100 swim @ 2:00 or faster 
• 20 x 25 kick @ :50 sec or faster 
• 100 IM @ 1:20 or faster (from start)
• Focused on making a contribution to the swimmer’s high school swim team and transitioning to the Varsity and/or Senior Group. 

Group Philosophy: 

• Swimmers will continue to develop strong technique for all strokes and events in their interest. Practice is centered around beginning the development of swimmers as a whole. 

Training Focus: 

• Swimmers focus on developing stroke technique and increasing aerobic training. Coaches will emphasize that as swimmers begin to get faster and are challenged to make faster intervals, they are also aware of their technique and do not compromise fundamentals for speed. 
  • Swimmers are introduced to dryland training and can expect to swim between 3000 - 4000 yards at each practice. 

Coach: 

Attendance Expectations: 

• Practices offered _x per week, including _x weekday morning practice
• ___ - ____ minute practice duration
• Swimmers in the HS Prep Group can set their schedules to include other activities, but PVP recommends __ practices per week 

Competition Expectations: 

• Ideally, swimmers will participate in all PVP-hosted home meets. Swimmers in the Junior Group will work toward qualifying for Zone Championships, Junior Olympics, Far Westerns and Pacific All-Star Meets. 

Required Equipment: 

• Fins (TYR) (no split fins, or snorkel/scuba fins)
  • Why these? The Hydroblade fins are designed to help create a strong, natural flutter kick. This promotes short, quick movements through the legs and feet. 
• Snorkel
• Pull Buoy (TYR)
  • Why this? To help strengthen core and develop upper body strength and proper technique. Pull buoys increase resistance and weight in the water. 
• Mesh Bag

Group Requirements: 

• Legal competition history (even intrasquad meets) in the following events: 
  • 25, 50 butterfly 
  • 25, 50 back 
  • 25, 50 breast 
  • 25, 50 free 
  • 100 free 
  • 100 IM 
• Ability to complete:
  • Flip turns 
  • Streamline with dolphin kick
  • Breaststroke pull-down 
  • Dives 
  • 8 x 50 kick @ 1:30 
  • 5 x 100 Free @ 2:10 
• Understanding of intervals and using the pace clock 

Group Philosophy: 

• Swimmers in this group are  continuing to focus on developing fundamentals of swimming, and all four strokes. Swimmers in this group are encouraged to participate in other sports to develop their athletic ability and coordination. 

Training Focus: 

• Swimmers can expect to swim about 1500 - 2000 yards in this group. Kicking remains a priority in this group and emphasis on proper technique is continually reinforce

Coach: 

Attendance Expectations: 

• Practices offered _x per week, including _x weekday morning practice
• ___ - ____ minute practice duration
• Swimmers in the HS Prep Group can set their schedules to include other activities, but PVP recommends __ practices per week 

Competition Expectations: 

• Attend at least one meet per trimester

Required Equipment: 

• Fins (TYR) (no split fins, or snorkel/scuba fins)
  •  The Hydroblade fins are designed to help create a strong, natural flutter kick. This promotes short, quick movements through the legs and feet. 

Group Requirements: 

• 25 yard freestyle unassisted 
• 25 yard backstroke unassisted 
• Forward somersault in water 
• Ability to get in and out of pool without assistance 
• Demonstrate breathing to the side 

Group Philosophy: 

• This group serves as an introductory level to competitive swimming. Swimmers in this group focus almost entirely on mastering the fundamentals and basic motor learning skills, balance and coordination, in the water. 

Training Focus: 

• Most of the training at this level is low intensity and technique-oriented. All four strokes are continually emphasized and reviewed. 
• Coaches will place a heavy emphasis on kicking in this group