DC Wave Swim Team - NDG - A058

Swimmers are invited into this group via coaches recommendation only. Athletes in this group must be at least 12 years-old, and have at least 2 years of competitive USA Swimming experience, or the equivalent. This group is exposed to training geared towards athletes of a B+ time standard. This group prepares for 200’s of each stroke, the 1,000 Freestyle, and the 400 IM.

This level focuses on stroke efficiency, aerobic capacity, skill-building and development, and goal setting. Swimmers at this level are introduced to anaerobic training capacity, race strategy, and a higher competitive performance.

Swimmers must attend a minimum of 4 practices per week, demonstrate leadership qualities and a strong desire to excel in competitive swimming, and attend all meets indicated by the coaching staff. Swimmers who are in this group, or are looking to join this group, must participate in Long Course and dry-land training during the summer.

Minimum Training sets include:

8 x 100 Flutter Kick @ 1:50

6 x 100 IM Kick @ 2:10

8 x 100 Free @ 1:45

8 x 100 IM @ 1:50

Required Equipment:
Competition: Team swim suit, Team caps, Team shirt
Training: Mesh bag, Fins, Kickboard, Hand paddles, Pull buoy, Snorkel, Socks, 2 goggles, 2 caps, and swim suit