Diamond Senior

6 days/week for 2 hours/day plus 45 min. dryland

Performance of all of the above plus:
1. Should be at least 10 years of age
2. Completion of a test aerobic set including 12 x 100 free on 1:45 or 24 x 50 on 50
3. Completion of a set of 5 x 200 IM on 4:00
4. Completion of at least 100 yards of freestyle without stopping in under 15 minutes
5. Should be able to complete a two hour workout containing approximately 5000 yards of training

Monday-Friday: 2:15-5:00 PM
Saturday: 7:30-9:30 AM

123-456-7890

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