Senior / High School Training
EGRA Senior Program
Our Senior program is designed for the athlete who wants to achieve a high level of excellence at the high school level and beyond. Progression and preparation are key components to reaching maximum potential in the Senior group. Peak performance requires swimmers to commit to a serious training program and balance other activities with swimming.
It is required that swimmers in the Senior groups have their own swim bag with the following equipment:
- Kickboard
- Pull-buoy
- Fins
- Snorkel
- Paddles
- Tempo trainers are optional as well.
To find our recommended equipment options, please visit our team store on SwimOutlet.com.
Senior goals
- Be competitive at championship meets
- Strive towards maximum potential (in high school season & out)
- Set goals and prepare for peak performance
- Promote year round swimming
Swimmers are expected to maintain the group and practice requirements while in Senior. This may include limiting other activities to meet the requirements or discussing options around the balance of other sports/activities. If swimmers are not able to meet the requirements at the Senior or Senior National levels, they may be asked to move groups, or take a break from training.
Please contact our Senior Head Coach, Josh Dolecki at coachdolecki@egrawaves.com if you have questions about Senior expectations.
Senior Goals & Levels
To achieve these goals, Senior is divided into four training groups. Entrance into these groups is based on group criteria and goals of each swimmer.
Senior Development
(Summer Only)
This group is for the high school swimmer who cannot commit to the full training schedule of the Senior level, but want to improve their strokes, technique, and fitness to help them prepare for and succeed in high school swimming.
Emphasis:
Half-season programming focused toward stroke development in all four strokes, turns, starts and underwaters.
Attendance & Requirements:
No attendance requirements. Equipment bag and equipment required. Attendance in WMSL Dual Meets and WMSL A Championship Meet recommended.
Senior
(Fall, Winter, Spring & Summer Options)
This group is for any high school aged swimmer who wishes to commit to their training and compete in USA Swimming. Swimmers must be 13&Over and in high school. 8th graders may be moved into this group upon Coach's approval and should have at least one MAGS Qualifying time.
Emphasis:
Full-season programming focused toward a competitive training cycle, and end-of-season championship meets.
Attendance & Requirements:
75% or better weekly attendance (evaluated bi-weekly). Summer LCM practices required. Equipment bag and equipment required. Attends both WMSL Meets & USA Meets as recommended and highest level of championship meet.
Recomm. practice skills:
10x100 Swim @1:30 (girls) & 1:20 (boys)
10x100 Kick @2:00 (minimum)
Ability to swim all four strokes legally and desire to compete in events outside of the high school lineup (including IMX).
Senior National
(Fall & Winter Only and Spring/Summer Options)
This group is for the highly motivated swimmer who desires to perform at the highest possible level within the State, as well as Nationally. Swimmers must be 15&Over and in high school, and have one or more Sectional Qualifying times and recommendation from Head Senior Coach.
Emphasis:
Multi-year and seasonal planning for peak performance and qualifying at the highest level of championship meets (Sectionals, Futures, Junior Nationals, Olympic Trials).
Swimmers must be committed to achieving their goals through year-round (or 3 season +) swimming.
Strength training, goal setting, nutrition, and mental training are all components of being successful at this level.
Attendance & Requirements:
90% or better weekly attendance (evaluated bi-weekly). Summer LCM practices required.
Additional AM practice offered for specificity.
Expectation of Strength Training through Waves sponsored program.
Equipment bag and equipment required. Attends both WMSL Meets & USA Meets as recommended and highest level of championship meet.
Recomm. Practice Skills:
10x100 Swim @1:10 (Girls) & 1:05 (Boys)
10x100 Kick @1:40
10x100 IM @1:30
Senior Collegiate
(Summer only)
This group is for the college swimmer who is interested in staying in shape and training in their off-season. Can compete in USA Meets & Championship Meets as desired. Swimmers must be 18&Over, completed USA Swimming's APT program, and have competed in at least one collegiate season.
Emphasis:
Half-season programming focused toward the college athlete stay in shape and prepare for their next collegiate season.
Attendance & Requirements:
No attendance requirements. Equipment bag and equipment required.
Can work with Head Senior Coach on deciding whether it is appropriate to compete in USA Meets & Championship Meets to meet their goals.
Swimmers must complete Athlete Protection Training (APT) within USA Swimming before beginning training with the group.
Other Sports or Activities During Training:
Swimmers are great athletes and it is no surprise to see them involved in other sports or activities. The benefits of doing another sport can have a positive effect on a swimmer's overall health and mental well being.
As a swimmer gets older, he or she may have to make tough choices on participation in other activities depending on goals. We will work with each individual to determine the best course of action.
Join EGRA Waves
Whether your swimmer is new to the sport or looking to advance their competitive training, EGRA Waves provides a positive, structured environment to help them succeed.
