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1. Attend 100% of
practices, even when not able to participate
physically
2. Have equipment
adjusted and ready BEFORE practice
3. Arrive at Practice 15
minutes before practice time to fill water bottle, find
equipment, check mailbox, use the restroom, and
do whatever else is necessary.
4. Perform each
stretching and strength exercise as
taught
5. Never walk on the
bottom during warm-ups and warm-downs
6. Streamline, 3 STROKES
and then breathe when pushing off walls
7. 6 fly kicks off
of every start and turn for Free, Fly, and
Back
8. Perform set with
consistency and controlled breathing
patterns
9. Perform an underwater
pullout on every breaststroke start and
turn
10. Begin each repeat precisely on
time and finish all the way to the wall
11. Perform drills exactly as
instructed
12. No switching strokes during
kicking drills
13. No talking during drill
instruction
14. No hanging on lane
lines
15. No chewing gum in
practice
16. Finish each training set and
repeat all the way to the wall with a good
touch
17. If you have to stop--always stop
in front of the coach
18. If your equipment fails, train
without it
19. Always have an extra cap and
goggles with you at all times
20. Store all swim center equipment
at the end of practice
21. Maintain proper eating and
sleeping habits
22. Ice all sore muscles and
joints
23. Be a
leader
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