Rockhopper Penguins

Expectations of Swimmers:

1. Arrive on time with suit, goggles, and cap if needed
2. Participate in all meets designated for Rockhopper Penguins Group
3. Practice at least 3 times a week
4. Pick up and put away any equipment used in practice.
5. Focus eyes on the coach and remain quiet when the coach is talking and follow directions set forth by the coach in practice.
6. Desire to improve, work hard, and move up to the next group
7. Involvement with rest of team during team functions
8. Compete in and complete 1 X 100 of Back, Breast, and Free in a USA Swimming sanctioned meet

 Training Emphasis:

• Continued emphasis on stroke technique
• Kicking all four strokes well
• Starts and turns
• Introduction of basic interval sets
• Introduction of some elements of competition

 Meet Warm up

100 Easy Free

100 Flutter kick build

4X50 Drill (meet strokes)

3X50 Build freestyle

2X25 Sprint from blocks

 In order to advance to Royal Group, swimmers must be at least 9 years old and:

• able to complete 100 yards of free, breast and backstroke legally, including turns
• able to complete 50 yards of butterfly legally, including the turn
• able to complete 100 IM legally
• understand use of the pace clock
• meet current group expectations
• able to complete 8X50 Free @ 1:05
• able to complete 3X100 IM @ 2:30
• have an official 100 yd. freestyle time of at least 1:30 at a meet
• receive coach’s approval