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Practice Squads

SENIOR SQUAD  

The Senior Squad is our 14/15 and over program. The goal of this squad is to help swimmers achieve their highest potential in the sport. Senior level swimmers are expected to present themselves as team leaders, serving as excellent examples to our younger team members. Swimmers in this group are also working on qualifying for Senior Champs, Sectionals, and beyond. College swimming opportunities are also presented. Swimmers are introduced to advanced team building, mental and physical training concepts, as well as learning how to maximize these skills. Goal setting and race strategies are also developed in this group. Workouts are designed to improve endurance, speed and stroke technique. For highest achievement, maximum practice attendance is encouraged. Practices are offered 4 times a week for two hour sessions. Dryland is offered twice weekly.

**Senior Squad members who choose to swim for their high school for part of the year are encouraged to join any or all of the senior squad practices/meets through the GCAC high school contract program. 

Required Equipment: Practice suit, goggles, swim cap, short fins, pull buoy, snorkel, nose clip, water bottle, Tempo Trainer and equipment bag

COACH:  Coach Jamie and Coach Paul

GOLD SQUAD

Gold Squad is reserved for a special breed of swimmers that are willing to dedicate themselves to the sport of swimming in order to reach their highest potential. It is the most intense level of training available for swimmers 11 - 14 years of age. This squad will strive for A+ time standards as well as qualifying for Ozark Championships, Central Zones, and Junior Nationals. Swimmers are introduced to advanced team building, mental and physical training concepts, as well as learning how to maximize these skills. Goal setting and race strategies are also developed in this group. Workouts are designed to improve endurance, speed and stroke technique.Swimmers in this squad are expected to make a strong commitment to practice attendance (90% average monthly attendance). A focused training effort and strong work ethic will be expected as well. Entry into this squad is by invitation only. Practices are offered 4 times a week for two hour sessions. Dryland is offered twice weekly.

Required Equipment: Practice suit, goggles, swim cap, short fins, pull buoy, snorkel, nose clip, water bottle, Tempo Trainer and equipment bag

COACH:   Coach Jamie

SILVER SQUAD

Swimmers must be able to swim all 4 strokes legally. Practices will focus on building endurance, improving stroke technique, and bettering competitive abilities. This squad is perfect for the emerging swimmer, as well as the already skilled swimmer who desires a more flexible training commitment which will allow them to balance other activities and yet continue to participate in the sport of competitive swimming. There are no minimum practice requirements for this squad, however, swimmers wanting to be considered for Gold squad placement must demonstrate a high level of Silver squad commitment/attendance and meet the required Gold squad time standards. Practices are offered 4 times a week for one hour sessions. Dryland is offered twice weekly.

Required Equipment: Practice suit, goggles, swim cap, short fins, pull buoy, snorkel, nose clip, water bottle, and equipment bag

COACH:   Coach Paul and Coach Ben

SILVER PREP

These swimmers are more advanced than Bronze squad swimmers, but are still in need of more focused training in order to be successful in our Silver Squad level. Skills that will be focused on include proper stroke technique, lane etiquette, racing starts, flip turns, calculating yardage, reading a workout, and using a pace clock. There are no minimum practice requirements for this squad. Practices are offered 4 times a week for one hour each session. Dryland is offered twice weekly.

Required Equipment: Practice suit, goggles, swim cap, short fins, pull buoy, water bottle, and equipment bag

COACH: Coach Paul and Coach Ben 

BRONZE SQUAD

This is our introductory level squad for 5 years and older. Swimmers must be able to swim 25 yards of freestyle and 25 yards of backstroke continuously - without stopping or walking on the bottom of the pool. Practices revolve around developing proper stroke technique for all 4 strokes as well as beginning the process of learning the basics of reading a workout, using a pace clock, competing, and exercising proper sportsmanship. There are no minimum practice requirements for this squad. Practices are offered 3 times a week for one hour each session. Dryland is offered twice weekly.

Required Equipment: Practice suit, goggles, swim cap, long fins, water bottle, and equipment bag

COACH:   Coach Jamie

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How to Contact us

Practices held at Cherokee Recreational Ctr, 3200 S. Jefferson Ave, St. Louis, MO 63118

Mailing address:  Gateway City Aquatic Club, 4321 Delor Street, St. Louis, MO 63116

Email Contact Info:   info.gcaquaticclub@gmail.com

Phone:  314-884-0824

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