Senior Program (Ages 13+)

The Senior: Gold group is the third level in DSSC’s Senior swimming program.  Swimmers in this group are Divisional qualifiers to Provincial level qualifiers and is for girls aged 13 and older and boys 14 years and older.  The group swims 6 water workouts per week and 3 dryland practices.  Each water workout is 2 hours in length with 15 minutes of dryland/activation while dryland practices are 75 minutes in the weight room or gym.  Swimmers in this group will compete 10-12 times per season and will attend LMR, Invitational level, and Provincial/Divisional level meets.

The focus of this group is the teaching of sound swimming techniques, and fun through swimming and swim club.  Swimmers will be required to train at the highest intensities while maintaining stroke technique and required training paces.  Swimmers will learn why they are training in a specific way, and how it effects their long term development.  The introduction of science, physiology and biomechanical terms into training allows athletes to become students of their sport.

All swimmers are accepted to this group at the discretion of the Director of Swimming.

Required Equipment 

• Navy Blue Training Suit
• Navy Blue Racing Suit
• Fast Suit for Championship Meets
• Team Cap
• Goggles
• Waterbottle
• Pull Bouy
• Large Paddles
• Snorkel - example
• Long Fins - example
• Band
• Tempo Trainer
• Mesh Equipment Bag
• Logbook
• Team Shirt & Shorts
• Runners
• Skipping Rope
• Thera-Bands