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SPRING SESSION

April 8 - May 24, 2019

This will be a 7 week training program geared towards stroke mechanics, technical improvements, dryland training and conditioning with an aim to prepare swimmers for a successful summer season. Yardage will, in general, be less than our peak during short course season in order to provide more time and energy focusing on the strokes. Dryland will have two main focuses: Injury prevention and developing swim ? specific strength. We will utilize the equipment we have here at the YMCA for those purposes.

AGE GROUPS

11 & Under
Our aim for this group is to improve the efficiency of each of the four strokes as well as the underwater kick. This group will do some drylands workouts as well including core strengthening, yoga, running and calisthenics. This kind of work will build the foundation for kids to swim with healthy mechanics and virtuous strokes. Rate: $140

11 & Under Practices:
Monday 4:30pm-6:00pm
Tuesday 4:15pm-5:30pm
Thursday 4:15pm-5:30pm

Middle School
This is an opportunity for swimmers this age to bring back the yards and work on weaknesses. The importance of being efficient in the water cannot be overstated and we will be spending more time on this than any other aspect of training. This group will have a focus on technical improvements in all facets of a race, drylands to improve explosiveness, strength and durability and conditioning to gear up for summer season. Rate: $225

Middle School Practices
Tuesday 5:00pm-6:45pm
Thursday 5:00pm-6:45pm
Friday 5:00pm-7:00pm

High School
Our high schoolers will train with the 12&Up group in the afternoon but will also be offered two morning sessions per week. These will be used for extra dryland, conditioning and race pace training. Rate: $245

High School Practices
Monday 5:30am-6:30am
Tuesday 6:15pm-8:00pm
Wednesday 5:30am-6:30am
Thursday 6:15pm-8:00pm
Friday 5:00pm-7:00pm

All practices will be held at the Downtown YMCA unless otherwise specified.