Hammerhead Sharks 

Improvement of technique of the four swimming strokes, starts and flip turns along with expanding the knowledge of swimming is the primIary focus for the Hammerhead Sharks. The very basics of training are introduced, such as the concept of a set, using a pace clock, and use of basic equipment (fins, kick board, pull buoy). Hammerhead Sharks are the first group eligible to compete in swim meets and the swimmers are encouraged to do so. As the season and the swimmers progresses, they are challenged (at their coach’s discretion) to attempt their weaker strokes and/or longer events at meets. The Hammerhead’s may swim up to 3 practices each week. Two 12-week sessions are offered during the fall/winter (short course season) along with two, 8-week sessions during the spring/summer(long course).

Requirements:
• Attend up to three 60 minute practices a week.
• Recommendation of two or more swim meets per session.
• Bring fins to practice daily.

Hammerhead Sharks Coach: Charlie Cauthorn
Workout Days/Times: Click Here

Mako Sharks

The main focus of the Mako Sharks is to continue to develop competency in all 4 strokes including turns, starts, and relays. Mako practices will use a variety of drill progressions to develop the four competitive strokes, make further use of swimming sets and use of the pace clock. This group will regularly use basic equipment (fins, kickboard, pull buoy). Swim meet competition is offered in a variety of formats and the swimmers are encouraged to attend a least one meet a month. Practice is offered 3 times a week for 1 1/4-hour and swimmers are to attend up to 2 to 3 practices per week. Two 12-week sessions are offered during the fall/winter (short course season) along with two, 8-week sessions during the spring/summer(long course).

Requirements:
• Attend two or more practices each week.
• Bring their own fins and pull buoy to every practice.
• Recommendation of at least one meet per month including a session-ending meet.

Mako Sharks Coach: Charlie Cauthorn
Workout Days/Times : Click Here

Tiger Sharks

With the knowledge of the basic fundamentals of swimming, the Tiger Sharks will continue to focus on stroke technique, starts, and turn improvement. In addition, the Tiger Sharks will be exposed to various energy systems, interval training, and basic race strategies. Individual and group goal-setting will be essential to the success of the Tiger Sharks.

Requirements:
• Attend four or more practices a week.
• Bring your own fins and pull buoy to every practice.
• Attend at least one meet per month including your highest level season ending meet.

Tiger Shark Coach: Luke Money
Workout Days/Times: Click Here

Great White Sharks

While continuing to fine-tune stroke technique, turns and starts, the primary focus of the Great White Sharks is to develop an understanding of the basic parameters of training. These parameters include an introduction to dryland exercises and intermediate race strategy. Teamwork will be stressed, as well as individual and group goal-setting.

Requirements:
• Attend a minimum of 4 practices per week.
• Bring fins, pull-buoy, and water bottle to every practice.  A Finis-brand snorkel (see Elsmore for details) is recommended.
• Compete in a minimum of 1 meet per month, including your highest level of season-ending meet.

Great White Sharks Coach: Pat Underhill
Workout Days/Times: Click Here

Pre-Senior

While continuing to fine tune stroke, turn and start technique the primary focus of the Pre-Senior group is to develop an understanding of the basic parameters of training. These parameters include a variety of different training techniques involving anaerobic and aerobic conditioning, and dry land. The skills learned are essential for the Senior Red and Blue groups.  The Pre-Senior group is the introduction level of senior swimming. This encompasses more consistent, regular practicing, with more emphasis in training. Swim meet competition is offered in a variety of different formats, and it is expected for swimmers compete at their season ending meet.

Requirements:
• Attend a minimum of 4 practices per week.  5 to 6 practices per week will be offered and maximum attendance will be encouraged.
• Bring fins, pull-buoy, Finis brand centermount snorkel (see Elsmore for details), and paddles to every practice.
• Compete in a minimum of 1 meet per month, including your highest level of season-ending meet.

Pre-Senior Coach: Pat Underhill
Workout Days/Times: Click Here
 

Senior

Our new format splits the Senior program into two practice groups based on training design. Both groups will practice for equal duration each week, have 2 coaches regularly on deck and ALL Senior swimmers will train all strokes, speeds, & technique in support of our strong belief in IM-based training and competition. However, the two groups will place emphasis on specific aspects as listed below:

• Senior SP1:Will have very specific sprint focus during key practices each week. This work can be loosely classified as Anaerobic Development. These sets are designed to develop power for mostly shorter distance races (200 and below).
  Coached by Zach Devine
  Click here for Schedule (listed as Senior SP/S)
   
• Senior EN3:Will emphasize aerobic capacity and aerobic speed necessary for events 200 and longer during key practices each week. These sets develop work capacity necessary for racing repeatedly as well as training at race speed for events 200 and longer.
  Coached by Eric Seversen
  Click here for Schedule (listed as Senior IM/D)
   

We will begin training in these practice groups immediately (April 2). Expectations for each group will be the same:

1. Attend a minimum of 80% of practices each week. We will assess each swimmer’s attendance after the first month and regularly thereafter.

2. As has been SEMS tradition for many years, every swimmer is training for a season-culminating meet. Early in April each swimmer will make preliminary commitments to their season-ending meet.

3. Mid-season meets are a must! Plan on a minimum of 3 meets this season in addition to a season-ending meet.