The Senior Preparation or STAS Pre-SeniorTeam is composed of advanced "Age Group" (fourteen years and younger) swimmers who are preparing to make the commitment to becoming a STAS Senior Team member. These swimmers typically have shown the commitment and potential to train at a senior level, but are still in need of some of the aspects of Age Group Training. For this reason swimmers in this group will spend time "floating" between the Age Group Team practices and the Senior Team practices. Thus, enabling an easy transition between the groups as the swimmer ages and matures. The goal of the Senior Preparation Team is to prepare Age Group Swimmers for the increased demands of the STAS Senior Team. The Senior Prep team, because of the age of the swimmers, will compete with the Age Group Team. They can expect a descend amount of dry land and flexibility training and should be prepared for a moderate amount of traveling if they choose to compete in meets.
Focus: To maintain a fun atmosphere while expanding upon the basic elements of elements of competitive swimming.
Ages: 9 (Age Group); 14 and Over (Varsity)
Daily Training: 120 minutes 5 - 6 days / week
Practice Times Practice Schedule
Recommended
Practice
Attendance: 4-5 Practices per week
Recommended All Strokes must be legal
Experience:proper swim level or equivalent demonstrated through a swim
test. Please note that it is the desire of the STAS Coaching Staff
to ensure that all swimmers have a positive experience with the
sport of swimming. If the coaches do not feel that a swimmer is
ready to training hard on the Team, they will refer them to a lesson
program.
Locations: 8 Lane Pool at Rio Del Oro
Daily Yardage: 4500-1250 yards / day
Energy Systems: 95% aerobic / 5% anaerobic
Basic Goals: Sculling drills
Advance technique
Learn drill progressions
Aerobic development Increase
Improve kicking and pulling
Turn work
Race plans
Develop positive attitude about "distance"
Pace
Tempo
ry "new" events
Educational
Goals: Reading clock - intervals
Negative split
Basic nutrition
Distance swimming - importance
Greater time standard awareness
Swim rules
Understand theory of drills
Promote IM training
Workout rules
How to get pulse
Travel Meets
Team pride
Dryland
Program: Stretching
Running
Stroke simulations (out of water)
Effort over outcome
Pre-race routines
Pushups/Sit-ups/Core Strength
Med Balls
Balance Balls
Concept of positive attitude
Okay to fail, Try new ideas
Give your best
Study Fast Swimmers
Plyometric
Recommended
Competitions: Home Meets, USA Swimming B/C, Far Western , Zones
Required Strokes
for Entry: All strokes
Required Test Sets
to be in this group: Swim - 6 x 100 Free @ 2:30
Kick - 6 x 50 @ 1:30 (only 2 of the 50’s may be breaststroke kick, none are required to be breaststroke)
Swim - 2 x 100 IM @ 3:00 (totally legal)
Required Time
Standards: At least one Junior Olympic Q time
Focus Training
Events: All 50 Events & 100 Events,100 and 200 Individual Medley
500 free
Focus
Competitions: Junior Olympic, Far Western, Western Zone
Commitment Swimming should be one of many activities for the athlete. The Level: swimmer should be team-oriented in terms of spirit and
attitude. Athletes are not expected to travel for relay-only
