Junior 3 (ages ~11-14): Competition Team 

Prerequisites: 

  • 8x 50 Freestyle @:55 
  • 4x 100 I.M. @2:00 
  • 5x 100 Freestyle @2:00 
  • 1x 500 Freestyle @9:00 
  • 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 & Goals:

  • ADM Competence Level 4, working toward Level 5
  • ADM Character Levels 4 & 5
  • ADM Confidence Level 4, working toward Level 5
  • ADM Connection Levels 4 & 5

Goals: 

  • Take personal responsibility for completing stretching, warm up, and warm down 
  • Work on personal goal-setting with the coach  
  • Nutritional awareness 
  • Refine starts, turns, and finishes technique 
  • Refine stroke technique and build speed and endurance through drill and interval-based training 
  • Begin to train in specialty stroke and events (12&Over)
  • Understand and demonstrate the ability to swim a 200 Stroke with negative splits 
  • Participate in dryland training targeted at improving in-water performance 
  • Continue to compete and achieve best times 
  • Achieve at least one A time in Stroke and Freestyle events 
  • Swim in Regionals with the goal of attending State Championships 

Expectations:  

  • Do not rely on RA to communicate with coach for them 
  • Understand nutritional management   
  • Attend a minimum of 4-6 practices per week and a minimum of four meets between August and March and a minimum of four meets between April and July; athletes who do not attend the minimum expected number of practices may be barred from competing in any or all swim meets
  • Attend all required team meetings 
  • Act as a role model to Athletes in the Junior 1 and 2 groups, Group 2, and Group 1, 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)