2019 BHCC High School Prep

Nov 25, 2019 (04:00 PM) - Feb 7, 2020 (05:30 PM)
November, 24 2019
Member High School 3 Days, Member High School 5 Days





Monday, November 25th 2019 - Friday, February 7th 2020

Three and Five Day Per Week Options Available

 Returning Again:  Two (2) days of dryland at the BHCC fitness center are included to first 30 registrants


Program Info:  The High School Preparation Swim Program at Blackhawk Country Club is a training program for high school swimmers. This program is designed to prepare swimmers for the upcoming high school swim season. The program runs from late November to early February.

The program will be led by Head Coach Sean Quackenbush, who is an accomplished and experienced athlete and coach. He was a three-time Big Ten Champion at the University of Minnesota, and is a 12-time All-American and a University of Minnesota Swimming Hall of Fame inductee. Sean was named to the USA National Swim Team and swam in the US Olympic Trials, World Cup Games, and the US Open, where he was a Gold & Silver medalist. Sean is passionate about transforming good swimmers to become great swimmers.  He also believes that swimming teaches important life lessons like working hard, setting and striving for goals, competing, and forming friendships that last a lifetime.

The 2019 season will continue the dryland component that will be held by the professional trainers and yoga instructors on staff at the BHCC Fitness Center. The staff will lead the dryland portion in the studio at BHCC Fitness Center.  *Unfortunately space is limited for this dryland portion to the first 30 who register.  After that capacity is met, swimmer may still register but will not be entitled to the dryland/fitness portion of the program.

Program Outline:  The program is designed to offer extensive training and technical instruction for swimmers to transition from Water Polo or Fall/Recreational Swim into the High School Swim Season.

High School Preseason Workouts are for high school swimmers only. Training objectives will include: Perfecting technical efficiency and precision, continue to refine racing concepts and race/pace strategies, increase power and flexibility through volume/intensity.

The dryland portion of the program will be offered three days a week and will focus on:

  • General coordination, fitness and body strength
  • Perfecting technical efficiency and precision
  • Increasing core strength and flexibility through resistance, stretching and yoga

Please note:  Recreational Swimmers who are in high school can swim the high school pre-season until Sunday, January 26, 2020. Starting Monday, January 27th (first actual day of HS) you must practice with your high school team.

Required Gear for Dryland portion:  All athletes must come to class in appropriate workout attire (good sneakers and no denim or street clothing) and bring a yoga mat and water bottle to each class.


Fee Structure:

  5 Days/Week 3 Days/Week* Payment Method
Blackhawk Members $330 $260 BHCC Member #
Non-Members $360 $310 Check**

*Three days per week option offers flexible days of your choice for in water practice (Monday through Friday).  Unfortunately, you can not make up or bank missed days from prior practices to be applied to future dates.   Both 3 and 5 day options above for Members and Non-Members includes two (2) days of dryland located at BHCC's new state of the art Fitness Center adjacent to the BHCC Swimming Pool.

** Non Members must submit payment in full prior to attending practice.  Checks should be made out to: Blackhawk Country Club.  They can be mailed as directed below:

Attn:  Sean Quackenbush

Blackhawk Country Club

599 Blackhawk Club Drive

Danville, CA  94506

Otherwise, checks paid in full may be brought to the Blackhawk Country Club pool on the first day of practice located at:   1098 Eagle Nest Place, Danville CA 94506


Practice Schedule:

Day of Week

Pool Time

(50 Spots)


(30 Spots)

Monday 4:00 - 5:30 PM N/A
Tuesday 5:15 - 6:45 PM (preceded by Fitness) 4:30- 5:00 PM
Wednesday 4:00 - 5:30 PM N/A
Thursday 5:15 - 6:45 PM (preceded by Fitness) 4:30 - 5:00 PM
Friday 4:00 - 5:30 PM N/A

Practices will start Monday November 25, 2019 and go through Friday, January 24, 2020.  

In-water practices will be held Monday, Wednesday & Friday from 4:00-5:30 pm and Tuesday & Thursday from 5:15-6:45 PM.  

Dryland practices will be led by professional trainers and yoga instructors on staff in the Fitness Center program room on Tuesday & Thursday at 4:30 - 5:00 PM. 

Finals & Winter Break Practices:   Normal practice schedule for finals week (12/16 - 12/20).  The program will offer practices during winter break with the exception of the following days: 

  • Tuesday, 12/24/19
  • Wednesday, 12/25/19
  • Tuesday, 12/31/19
  • Wednesday, 1/1/20
  • Thursday, 1/2/20