Partners Of Ukiah Dolphins
Training Camp for UHS swimming

Hello Everyone,

This is a message for high school aged swimmers. 

High School swim season is just around the corner and I am excited about the potential that our team has this year. I hear that there is a good amount of high school swimmers that plan to get back in the pool at the start of the next school semester to get ready. I wanted to send this out to make you all aware that we are planning a training camp for high school aged swimmers beginning on January 6, 2020. This is a great opportunity for all swimmers who have big goals going into the season. The 12 week time allotment between the beginning of the High School swim season and the North Bay League championships is not an ideal amount of time to prepare swimmers who have aspirations of qualifying for NCS or just want to blow away their personal bests from the previous season.

These practices will only have high school aged kids. The focus of my coaching staff and I will be all on them. This is a unique opportunity as most club coaches do not coach high school as well. We can use this as an opportunity to extend the training cylce from 12 weeks to 17 weeks. Those extra five weeks will make all the difference at the end of the season. We have the potential to qualify multiple individuals and relays for North Coast Sections (NCS) this season, something that hasn't been done since 2015. If we get a big group willing to commit to swimming full time for just a few weeks prior to the start of the actual season, we will improve our chances exponentially. 

I am aware that I have a reputation of being considered a "hard" coach. I won't dispute these claims. I believe that the best way to get better is by being challened physically and mentally. That said, the beginning of this training camp will not be incredibly rigorous. The first few weeks are desinged to reacclimate swimmers who have been out of the pool for a little while. We will gradually increase volume and intensity over the course of the first three weeks. The schedule will change slightly througout the five week period as we progress through different preseason training cycles. 

The first week looks like this:

January 6-January 10

Monday: Morning weights from 6:00-7:30, Afternoon swim from 3:30-4:30 (You read that right. Only one hour)

Tuesday: Afternoon Swim  3:30-5:30

Wednesday: Morning Weight 6:00-7:30, Afternoon swim 3:30-4:30

Thursday: Afternoon Swim 3:30-5:30

Friday: Afternoon Swim 3:30-5:30

*If your swimmer plans on lifting in the mornings during high school season, they need to attend the morning weight sessions this week. I will be recording results for their 1 rep max for deadlift, backsquat and push press. These will be used as baseline training numbers for your swimmers throughout the course of our season.

Weeks 2 and 3 look like this:

January 13- January 24

Monday: Afternoon Weight/swim combo 3:30-5:30

Tuesday:Afternoon Swim 3:30-5:30

Wednesday: Afternoon Weight/ swim combo 3:30-5:30

Thursday:Afternoon Swim 3:30-5:30

Friday:Afternoon Swim 3:30-5:30

*No morning during this two week period! We will combine weights and swimming on Monday and Wednesday afternoons.

The last two weeks look like this:

January 27-February 8

Monday: Morning weights 6:00-7:30, Afternoon swim 3:30-5:30

Tuesday: Afternoon swim 3:30-5:30

Wednesday:  Morning weights 6:00-7:30, Afternoon swim 3:30-5:30

Thursday: Afternoon swim 3:30-5:30

Friday:Afternoon swim 3:30-5:30

Saturday: Morning Weight/Swim combo 9:00-12:00 or 8:00-11:00 (Still deciding on this one)

*These two weeks will mirror our in season schedule. 


The swimmers who go full time at the beginning of the next semester will achieve a level of fitness that they have never experienced before. This will bring optimal results not only in the pool, but in all aspects of your swimmers life.

Hope to see you and your swimmers in the pool at the beginning of the next semester or sooner.

Coach Charlie