Prerequisites: 

●     10x 50 Freestyle @:45 

●     10x 100 Freestyle @1:40 

●     1x 500 Freestyle @7:30 

●     4x 200 I.M. @3:45 

●     Swim for and compete with your high school varsity swim team

American Development Model Guide:

●     ADM Competence Levels 5 & 6

●     ADM Character Level 6

●     ADM Confidence Levels 5 & 6

●     ADM Connection Level 6

Goals: 

●     Take personal responsibility for completing stretching, warm up, and warm down 

●     Work on personal goal-setting with coach 

●     Build speed and endurance and continue to hone technique  

●     Train in specialty stroke and events 

●     Work to improve IMX score

o     13+: 400 (LCM)/500 (SCY) Free, 200 Back, 200 Breast, 200 Fly, 200 IM, 400 IM

●     Participate in dryland training targeted at improving in-water performance 

●     Achieve at least one States time, strive to attend Far Westerns, Sectionals, and other Senior-level meets 

Expectations:  

●     Communicate directly with their coach; RA involvement in swimming decisions is minimal  

●     Understand nutritional management  

●     Attend 80% of practices monthly

●     Attend 5+ meets during the Long Course season (April-July)

●     Attend 7+ meets during the Short Course season (August-March)

●     Attend highest-qualified championship meet each season

●     Attend all required team meetings

●     If you plan to miss a meeting or practice or be late, you must communicate this with the Head Coach and on-deck coach at least 24 hours in advance 

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

●     Participate in and contribute to team fundraising and volunteer opportunities 

●     Complete athlete SafeSport training