Overview
The Gold Group is our highest-level training group, focused on strength, endurance, and perfecting stroke technique. Swimmers in this group are preparing for advanced competition and long-term athletic development.
Focus Areas
- Strength, endurance, and aerobic capacity
- Advanced stroke mechanics and efficiency
- High-level race preparation and IM training
Requirements to Participate
- Swim 500 meters continuous freestyle with turns
- Swim 200 meters of all strokes legally
- Complete 20 x 25 meters freestyle on 40 seconds or under
- Swim 400 IM legally
Move-Up Requirements
- Swim 100 meters freestyle with controlled breathing (every 3 strokes)
- Perform flip turns (learning and practicing)
- Swim 50 yards backstroke legally
