Overview
This group focuses on refining technique, improving performance, and developing advanced race skills. Swimmers are expected to train with intention while continuing to build endurance, speed, and efficiency across all four strokes.
Objectives
- Refine all 4 strokes at a high technical level
- Develop advanced starts, turns, and underwater work
- Improve race strategy and pacing (including concepts like negative splitting)
- Train consistently in both short course and long course formats
- Build endurance through longer, high-intensity sets
- Strengthen kick performance (8–15m off each wall)
- Continue developing IM training and racing
- Improve speed, sprinting, and race execution
- Learn to manage training intensity and recovery
- Introduce concepts of nutrition and performance habits
