Royal Penguins

Expectations of Swimmers:

1.      Arrive on time with suit, goggles, and cap if needed

2.      Participate in all meets designated for Royal Penguins Group

3.      Practice at least 3 times a week; usually 4

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.      Set goals

9.      Compete in a 200 Free and 200 IM in a USA Swimming sanctioned meet

 

Required Training Equipment:

Fins/Zoomers

 

Training Emphasis:

·         Swimming fast without compromising technique

·         Improving kicking

·         Negative splitting

·         Distance per stroke/Counting Strokes

 

Meet Warm Up

200 Swim

100 Kick (build)

200 Drill (meet strokes)

2X50 Hard Flutter Kick

2X50 Build Free

2X25 Sprints from blocks

 

In order to advance to King Penguins, swimmers must be at least 11 years old and:

·         meet current group expectations

·         successfully complete the following sets:

o   8 x 100 free @ 1:50

o   5 x 100 IM @ 2:15

·         can swim multiple 100s of all strokes and 200s of freestyle

·         have an official 100 yd. freestyle time of at least 1:20

receive coach’s approval