Lone Star Swim Team

TEAM RED:
Coach Alvarado

* Minimum age 8.
* Ability to swim 10 - 100s, 50s, or 25s on interval.
* Competent in Free, Back, and Breastroke learning stroke drills for Fly.
* Continued emphasis is on drill, technique, and interval training.
* Yardage: 1200-2500 yds.
* Training duration: 5 times a week for an hour.
* Gear: Kick Boards, Pull Buoys, Fins

TEAM BLUE COMP:
Coach Alvarado/Coach Demeterio

* Minimum age 10 and/or Competitive Age Group times.
* Continued emphasis on drills, technique, race strategy and prep.
* Yardage: 3500-5000 yds.
* Training duration 2 hours 5 times a week.
* Gear: Kick Boards, Pull Buoys, Fins, Paddles.

The BLUE swimmer is a seasoned young man/woman with 2-3 years of foundation. They are
comfortable with all strokes, turns, dives, and race specific drills. They love to compete, but also
voice their dislike for specific strokes and/or distances. They are learning to cope with the idea, "hey,
wait a minute, I'm fast, and I can become faster." Their ages may range from 10-14 years of age.

TEAM JUNIOR/SENIOR:
Coach Demeterio

The Junior/Senior swimmer of the LSST program demonstrated discipline, persistence, and success
through their personal accomplishments in the water. They are knowledgeable of all strokes and
drills. They are now beginning to submerse themselves in the finer points of racing-strategy, self-care,
preparedness, mental training etc; basically the non-tangibles of competition. In order to pursue
excellence, their training schedule is the hardest and most challenging-physically and mentally-that
LSST has to offer. They are examples of the outcome of our program.

* Yardage: avg. 6000-7000yds for the first months of the season.
* Yardage during heavy training months: 8-10,000 yds.
* Emphasis: technique at race pace and mental toughness.
* Training emphasis and lane assignments are broken into speed and main set objectives.
* Training duration: 5-6 times a week 2-2.5 hours a week.
* Gear: Kick Boards, Pull Buoys, Fins, Paddles, Zoomers.

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