C — Courage
Choose the hard rep, lean into pressure, and race with intent.
Open →Our CITADEL model anchors how we teach, train, and compete. Click through for a short read on each pillar.
Choose the hard rep, lean into pressure, and race with intent.
Open →Honest effort, legal strokes, and doing right when no one’s watching.
Open →Stay on pace, finish races, and keep promises to yourself.
Open →Own your habits: attendance, hydration, sleep, and schoolwork.
Open →Quality reps, clean turns, and consistent technique under fatigue.
Open →Raise your standard daily—PRs are the byproduct.
Open →Be coachable, encourage teammates, and model great effort.
Open →Track PRs, splits, pace, and coach notes by event distance.
Sprints — reaction, breakout, finish.
Open →Front/back balance & stroke count.
Open →Even splitting & aerobic speed.
Open →Pacing & stroke efficiency.
Open →Sustainable rhythm & discipline.
Open →Consistency & closing speed.
Open →