Senior Group The NCAC Senior group is intended for athletes ages 15 and over competing in, or heading into senior level competitions.  Members in the group are to have elite level competition and training goals.  

Practices will be written upon the base intervals of 1:05/1:10/1:15 for 10x100 free, 1:40 for 8x100 kick, and 2:40/2:50 for 5x200 IM.  To maintain the quality of practices it is expected that each member of the group is able to train consistently at these levels. 

To maintain status as a senior athlete it is necessary for every swimmer in the group to show commitment to the sport.  It is mandatory for every athlete to compete in an end of season/peak performance meet.  To be successfully as a senior athlete it requires a significant effort and commitment.  It is mandatory for NCAC’s senior group members to attend at least 85% of the practices with the goal of 100% commitment.      

The athletes in this group will be held to an expectation of leadership and maturity.  It is important that these swimmers are true ambassadors of our sport and display the result of what commitment, hard work and determination can lead to in our program.  The coaching staff will look to these athletes to not only work towards improving themselves but also NCAC.

Senior Group Summer 2013 Training Schedule   

     Monday 6:00-8:00am & swim 4:30-6:30pm, dryland 6:30-7:30pm

     Tuesday 6:00-8:00am & 4:30-6:30pm

     Wednesday swim 4:30-6:30pm, dryland 6:30-7:30pm

     Thursday 6:00-8:00am & 4:30-6:30pm

     Friday swim 4:30-6:30pm, dryland 6:30-7:30pm

     Saturday TBA

Equipment Needed:

Kick board
Stroke Maker Paddles
Front Mount Snorkel
Mesh Bag
32 oz Water Bottle


Lead Senior Group Coach Sean Quinn