King Penguins

Expectations of Swimmers:

• Arrive on time with suit, goggles, and cap if needed
• Participate in all meets designated for King Penguin Group
• Practice at least 4 times a week; usually 5
• Pick up and put away any equipment used in practice.
• Focus eyes on the coach and remain quiet when the coach is talking and follow directions set forth by the coach in practice.
• Participate in dry land training twice a week (when weather permits)
• Desire to improve, work hard and move up to the next group
• Involvement with rest of team during team functions
• Set goals
• Compete in a 200 Breaststroke or Butterfly  in a USA Swimming sanctioned meet
• Compete in a 500 Freestyle in a USA Swimming sanctioned meet

 Required Training Equipment:

Hand Paddles (Small) and snorkels

 Training Emphasis

• 200s stroke and distance free
• low intensity aerobic conditioning
• basic anaerobic threshold work
• Dry land training for improved strength and flexibility

 Meet Warm up

200 Swim

200 Hard Flutter Kick

200 Drill (meet strokes)

150 Bk-Br-Fr by 50(long and smooth)

4X25 “Breakouts”

4X50 Build (or 4X50’s pace with coach)

2X25 Sprint from blocks

 In order to advance to Pre-seniors, swimmers must be at least 12 years old and:

• meet current group expectations
• successfully complete the following sets:
• have an official 100 yd. freestyle time of at least 1:10
  • 10 x 100 free @ 1:25
  • 5 x 200 IM @ 3:30
  • receive both King group and Presenior coaches’ approval