Senior Program (Ages 13+)

The Senior: Blue group is the second group in DSSC’s Senior swimming program.  Swimmers in this group are LMR Champs qualified to Divisional qualified for girls aged 13 and older and boys 14 years and older.  The group swims 6 water workouts per week and 2 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.  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 continue to refine stroke technique through more advanced skills, learn advanced racing tactics, progress their training distances and be introduced to high intensity work in the pool and in dryland.

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 (Optional)
• 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

The Senior: Blue group is the second group in DSSC’s Senior swimming program.  Swimmers in this group are LMR Champs qualified to Divisional qualified for girls aged 13 and older and boys 14 years and older.  The group swims 6 water workouts per week and 2 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.  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 continue to refine stroke technique through more advanced skills, learn advanced racing tactics, progress their training distances and be introduced to high intensity work in the pool and in dryland.

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 (Optional)
• 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