Prerequisites:  

●     8x 50 Freestyle @1:15 

●     4x 100 I.M. @2:30 

●     4x 100 Freestyle @2:15 

●     1x 500 Freestyle @10:00 

●     Ability to demonstrate legal 50s in each stroke (butterfly, backstroke, breaststroke, freestyle)

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

●     Ability to complete forward start and backstroke start certification, if under 10 and/or with less than one-year competitive-swimming experience

American Development Model Guide:

●     ADM Competence Level 3, working toward Level 4

●     ADM Character Level 3, working toward Level 4

●     ADM Confidence Level 3

●     ADM Connection Level 3

Goals: 

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

●     Refine starts, turns, and finishes

●     Begin to follow intervals and practices without extra coach input

●     Understand and demonstrate ability to use the pace clock and complete interval-based sets 

●     Work on personal goal setting with the coach  

●     Nutritional awareness 

●     Build on established IMR score

●     Strive to establish IMX score

o     11-12: 400 (LCM)/500 (SCY) Free, 100 Back, 100 Breast, 100 Fly, 200 IM

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

●     Achieve a B time in at least one event for each stroke  

Expectations:  

●     Attend 60-70% of practices monthly

●     Attend 3-4 meets during the Long Course season (April-July)

●     Attend 4-5 meets during the Short Course season (August-March)

●     Attend highest-qualified championship meet each season

●     Attend all required team meetings 

●     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 (athletes 13&Over)