Technique

• Perform underwater streamline glide no kick for 1 body length past flags, and with kick for 12 1/2 meters. Should be able to adjust depth in underwater streamline and perform these skills from a dive off the block, or the edge of pool deck, as well as from a pushoff.
• Demonstrate proper aquatic posture on deck, in standing and laying down (front and back) positions.
• Become proficient at balancing body on front, side and back, with head/neck in line with spine, arms at side, as well as with arms extended in front.
• Work toward becoming more efficient in the 4 competitive strokes. → lower stroke counts.
• Learn more advanced sculling drills like feet-first on back, V-Sit, and front double-arm catch scull.
• Begin to understand the feel of and work on the high elbow catch phase of all strokes.
• Develop bilateral breathing patterns for freestyle, such as every 3rd arm and 3 left-3 right.
• Count own strokes for lengths of the pool in all 4 strokes and figure out GOLF score.
• "Alligator" breath for 2 minutes.

Practice Performance

• Perform more challenging sets, keeping track of # of repeats as well as distance of swim.
• Complete a legal 200 IM.

Competitions

• Swim in at least 1 coach’s recommended competition every 2 months.
• Swim a good variety of events at the meets.
• Make at least 3 "B" time standards in their age group, as well as at least 1 "A" time.

Physiology

• Understand the basic relationship between nutrition and energy level.
• Understand and accept the individual differences in physical size within an age group.

Character / Life Skills

• Become great at listening to the coach and following directions correctly.
• Show respect for the Montclair facility and it’s staff, and behave properly in the locker rooms.
• Know the names of all teammates in group, know some names of teammates in other practice groups on GOAL, and know the other GOAL training group names (Penguin, Shark, Senior-2, Senior-1).
• Demonstrate team pride by supporting and cheering on teammates at practices AND meets.

Mental Training

• Understand the relationship between nervousness and performance, and can describe the mind-body connection (negative thoughts → tight muscles → poor performance).
• Understand and practice the difference between tense and relaxed muscles.
• Understand the idea of failure and learning from mistakes as being a necessary part of success.
• Understand and practice how to keep focus on helpful things during practices and meets.

Technique

• Perform underwater streamline glide no kick for 2 body lengths past flags, and with kick for 15 meters. Should be able to adjust depth in underwater streamline and perform these skills from a dive off the block, or the edge of pool deck, as well as from a pushoff.
• Demonstrate proper aquatic posture on deck, in standing and laying down (front and back) positions.
• Become proficient at balancing body on front, side and back with a very light kick, with head/neck in line with spine, arms at side, as well as with arms extended in front.
• Work toward becoming still more efficient in the 4 competitive strokes. → lower stroke counts
• Continue to understand the feel of and work on the high elbow catch phase of all strokes.
• Use bilateral breathing patterns for freestyle, such as every 3rd arm and 3 left-3 right.
• Learn the full list of GOAL’s sculling drills.
• Count own strokes for 50’s in all 4 strokes and figure out GOLF score.
• "Alligator" breath for 3 minutes.

Practice Performance

• Complete a legal 400 IM.
• Get their own times off paceclock and figure out more complex intervals.

Competitions

• Swim in at least 2 coach’s recommended competition per month if possible.
• Throughout the course of the season, swim every event offered in their age group.
• Make at least 3 "A" time standards in their age group, as well as at least 1 "AA" time.

Physiology

• Understand the basic concepts of training the energy systems, taking heart rates, and how heart rates relate to the energy systems.
• Understand and accept the individual differences in physical size within an age group and how it relates to improvement rates during growth periods.

Character / Life Skills

• Learn how to push oneself to their highest effort consistently during practice.
• Understand that their own positive attitude can affect not only their own practice/meet performance but also that of their teammates.
• Show respect for the Montclair facility and it’s staff, and behave properly in the locker rooms.
• Know the names of all teammates in group, know some names of teammates in other practice groups on GOAL, and know the other GOAL training group names (Penguin, Shark, Senior-2, Senior-1).
• Find a USA Swimming hero to learn about and root for in the upcoming elite-level meets.

Mental Training

• Understand the relationship between relaxation and performance, and can describe "too little" nervous, "just right" nervous, and "too much" nervous.
• Understand that stress comes from negative self-talk, faulty focus of concentration, and focusing on the UC’s (uncontrollables).
• Understand self-talk and how to monitor it during practice and meets.
• Understand and practice how to keep focus on helpful things during practices and meets.
• Understand the value of setting goals to improve performance.

Technique

• Perform underwater streamline glide no kick for 2 body lengths past flags, and with kick for 15 meters. Should be able to adjust depth in underwater streamline and perform these skills from a dive off the block as well as from a pushoff.
• Demonstrate proper aquatic posture on deck, in standing and laying down (front and back) positions, and in the water (kickboard drills).
• Become proficient at balancing body on front, side and back with a very light kick, with head/neck in line with spine, arms at side, as well as with arms extended in front.
• Work toward becoming still more efficient in the 4 competitive strokes. → lower stroke counts.
• Be proficient at the high elbow catch phase of all strokes.
• Understand the relationship between distance per stroke, stroke rate, and swimming speed.
• Understand several ways to create propulsion and decrease resistance in order to get faster.
• Use bilateral breathing patterns for freestyle, such as every 3rd arm and 3 left-3 right.
• Become proficient with the full list of GOAL’s sculling drills.
• Figure out own GOLF scores on repeat 50’s by getting time off paceclock and counting strokes.
• "Alligator" breath for 3 minutes.

Practice Performance

• Continually improve on a challenging schedule of anaerobic and aerobic/anaerobic mix test sets
• Continually improve on dryland exercise test sets: pushups, pull-ups and situps.
• Get their own times off paceclock and have time goals on all appropriate sets.

Competitions

• Swim in all coach recommended competitions on the published meet schedule.
• Throughout the course of the season, swim every event offered in their age group.
• Make at least 1 Division 1 qualifying time standard.

Physiology

• Understand the basic concepts of the different energy systems used in sprinting and distance swimming.
• Measure heart rates regularly to monitor exercise intensity and recovery.
• Understand the concept of a balanced diet and the basic fuels used during swimming training.

Character / Life Skills

• Not be influenced by any negative behavior of their teammates/competitors.
• Take responsibility for their attendance, performance, and practice habits and understand how these three relate to meet performance.
• Show respect for the Montclair facility and it’s staff, and behave properly in the locker rooms.
• Know the names of all teammates in group, know many names of teammates in other practice groups on GOAL, know the other GOAL training group names (Penguin, Dolphin, Shark, Senior-1), and know some of the history of GOAL.

Mental Training

• Know the techniques to control mind (positive self-talk, imagery) and body (deep breathing, progressive muscle relaxation).
• Understand that stress comes from negative self-talk, faulty focus of concentration, and focusing on the UC’s (uncontrollables).
• Quickly return concentration focus in practice/meets from "uncontrollables" to good focus.
• Develop pre-race routines and race focal points for concentration.
• Begin to set season goals, breaking end goals down to short-term and practice goals.

Technique

• Perform underwater streamline glide no kick for 12 1/2 meters, and with kick for 25 meters. Should be able to adjust depth in underwater streamline and perform these skills from a dive off the block , or from the edge of the deck, as well as from a pushoff.
• Demonstrate proper aquatic posture on deck, in standing and laying down (front and back) positions, and in the water (kickboard drills).
• Become proficient at balancing body on front, side and back with a very light kick, with head/neck in line with spine, arms at side, as well as with arms extended in front.
• Work toward becoming still more efficient in the 4 competitive strokes. → lower stroke counts.
• Be proficient at the high elbow catch phase of all strokes.
• Know the relationship between distance per stroke, stroke rate, and swimming speed.
• Find new, better ways to create propulsion and decrease resistance in order to get faster.
• Use bilateral breathing patterns for freestyle, such as every 3rd arm and 3 left-3 right.
• Be proficient with the full list of GOAL’s sculling drills, and create new drills to further improve.
• Figure out own GOLF scores on repeat 50’s by getting time off paceclock and counting strokes.
• "Alligator" breath for 4 minutes.

Practice Performance

• Continually improve on a challenging schedule of anaerobic and aerobic/anaerobic mix test sets.
• Continually improve on dryland exercise test sets: pushups, pull-ups and situps.

Competitions

• Swim in all coach recommended competitions on the published meet schedule.
• Make at least 1 Sectional qualifying time standard.
• Strive to climb the competitive ladder, from making Sectionals, to swimming at night at Sectionals, to making top 8 at Sectionals, to making a Junior cut and winning Sectionals, to swimming at night at Juniors and making a Senior National, US Open and Olympic Trials cut, to finaling at those meets, to making the USA Olympic Team.

Physiology

• Describe the relationship between training sets and energy systems.
• Measure heart rates regularly to monitor exercise intensity and recovery.
• Understand the nutritional requirements of training and competition.

Character / Life Skills

• Accept responsibility of being a leader and role model. Sets a positive example for all GOAL swimmers.
• Understand the rationale of the five categories of banned substances.
• Understand the short and long-term affects of performance-enhancing drugs.
• Master time-management skills so outside activities do not interfere with practices or meets.
• Understand the need to sacrifice self-interest for team goals.
• Demonstrate commitment to GOAL by continued dedicated membership.

Mental Training

• Understand the factors that vary an athlete’s relaxation level.
• Maintain optimum relaxation level regardless of uncontrollables.
• Utilize imagery skills to manage competitive stress.
• Visualize races from start to finish in complete detail.
• Use their ultimate swimming goal to maintain intensity and work ethic in practice.
• Quickly rebound from mistakes and failures.
• Develop pre-race routines and race focal points for concentration.
• Consistently swim "in own lane" in practices and meets.
• Positively reframe uncontrollables and adversity to enhance confidence.