Prerequisites:  

●     Four lengths (100 yards) continuous Freestyle with side breathing 

●     Two lengths (50 yards) continuous Backstroke 

●     One length (25 yards) continuous Breaststroke, demonstrating consistently effective rhythm throughout the stroke

●     One length (25 yards) continuous Butterfly, demonstrating consistently effective rhythm, timing, and undulation through the stroke

●     Continuous 100 Yard IM, demonstrating legal technique and turns and knowledge of IM order without prompting from coaching staff or other athletes 

●     Streamline off the wall, underwater for 10 yards on front, underwater for 5 yards on back, executing dolphin kicks while underwater and a basic breakout at the surface

●     Ability to demonstrate a legal breaststroke pullout with one dolphin kick               

●     Ability to demonstrate legal turns in all four strokes and I.M.  

●     Ability to demonstrate a hands-first diving entry (forward start)

 Goals: 

●     Refine stroke technique and build speed and endurance through drill and interval-based training 

●     Learn how to use the pace clock 

●     Work on personal goal-setting with the coach 

●     Begin to incorporate dryland workouts into the practice routine 

●     Work towards establishing an IMR Score

o     100 Freestyle, 50 Back, 50 Breast, 50 fly, 100 IM (SCY) or 200 IM (LCM) required for IMR score

American Development Model Guide:

●     ADM Competence Working toward Level 2

●     ADM Character Working toward Level 2

●     ADM Confidence Level 2

●     ADM Connection Level 2

Expectations:  

●     Attend 55-65% of practices monthly

●     Attend 1-3 meets during the Long Course season (April-July)

●     Attend 3-5 meets during the Short Course season (August-March)

●     Act as a role model to the younger Rays, modeling good behavior and work ethic and providing support by cheering at swim meets