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Workout Schedule

   Workout Schedule 

Check Calendar for the most updated workout schedule

 

All members must Sign-up and Reserve a spot on Team Unify to attend workouts

https://www.teamunify.com/team/scmvn/page/events#/team-events/upcoming
 

 

Monday-Friday     
5:00- 6:00 AM – DIVE WELL
6:05-7:05 AM – DIVE WELL
9:00-10:15 AM – 50M POOL
11:45-1:00 PM - 50M POOL   
1:45- 2:50 PM - 50M POOL

Monday-Thursday
8:05-9:05 PM - DIVE WELL

Weekend       

Saturday       
5:00-6:00 AM – DIVE WELL 
6:05-7:00 AM – DIVE WELL
6:00-7:00 PM – 50M POOL   

Sunday   
6:00-7:00 AM – DIVE WELL
7:05-7:55 AM – DIVE WELL

 

 

Weekly Workout Emphasis

 60-90 Minutes, 2000-4000 Yards/Meters (3,000 average)

Monday
Mid-Distance (drills, aerobic base, with some stroke)

Tuesday
Stroke/specialty (slow intervals, more rest)

Wednesday
Distance (aerobic base, w/some stroke, Lactate Endurance)

Thursday
Test/Timed Sets (high-intensity, anaerobic, goal set, speedplay, kicking)

Friday
Sprints/50s’ & 100’s (variety of challenging anaerobic sets, w/some stroke)

Saturday

Sprints/50s’ & 100’s (variety of challenging anaerobic sets, w/some stroke)

Sunday
I.M./Specialty (work on technique, some distance)