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Practice Schedule & Information

2019-20 Winter/Spring Practice Schedule

11/11/2019 - 5/23/2020

*PLEASE ARRIVE ON TIME TO PRACTICE AND MAKE YOUR WAY TO THE SILVER FIN MASTERS LANES MARKED WITH BLACK CONES. EVERYONE IS DOING THE SAME PRACTICE, TOGETHER*

Every week day practice starts with a 600 warm up, broken up however the coach decides. Swimmers need to be on the wall before the 12 minute mark to listen to announcements and the next set. If you get done early with your warm up, feel free to keep swimming, but be sure to be back on the wall by the time allowed for warm up

Every Saturday practice starts with a 1000 warm up, broken up however the coach decides. Swimmers need to be on the wall by the 20 minute mark to listen to announcements and the next set. If you get done early with your warm up, feel free to keep swimming, but be sure to be back on the wall by the time allowed for warm up. 

 

 Monday

5:15 - 6:15 am & 6:30 - 7:30 am

(Coach Debbie)

Open Swim 8 - 9 am

Long distance free + pull set

Tuesday

5:15 - 6:15 am (Coach Maddie)

 

IM/choice + kick set

Wednesday

5:15 - 6:15 am & 6:30 - 7:30 am

(Coach Debbie)

Open Swim 8 - 9 am

Sprints

Thursday

5:15 - 6:15 am (Coach Michala)

 

Middle distance free + pull set

Friday

5:15 - 6:15 am & 6:30 - 7:30 am

(Coach Debbie)

Open Swim 8 - 9 am

IM/choice + kick set

Saturday

10 - 11:30 am (Coach Debbie) 

 

Race pace

 

 

Lanes

5 lanes when set up short course – marked with cones

2-3 lanes when set up long course (determined on the day as per pool space available) – marked with cones

Swimmers are divided into different lanes according to their ability and intervals they can  go on. Your base interval is determined by the time you can hold for an all-out 1500 freestyle swim, pull or kick. If you believe you can hold 1:00 (one minute) for a 1500 freestyle, then you base is 1:00 per one hundred. An example of a set would be:

 

Coach calls out:

“10 x 100 free descend 1 to 10 on base interval + 0:20”

 

Which means:

 

10 x 100 free on 1:20

Your base was 1:00. You add the 0:20 (twenty seconds) and you get 1:20

Please work with your lane partners so that your lane all goes on the same interval

 

Another example:

 

Coach calls out:

“20 x 50 choice descend 1-5, 6-10, 11-15, 16-20 on base interval + 0:10”

 

Which means:

 

20 x 50 choice descend 1-5, 6-10, 11-15, 16-20 on 0:40

Your base was 1:00 per hundred. So divide that by two to get your base per fifty.

1:00 / 2 = 0:30

You add the 0:10 (ten seconds) and you get 0:40

Please work with your lane partners so that your lane all goes on the same interval

 

Short course lane base intervals

Lance 1 = 2:00 (or slower) which is a 30:00 for a 1500 freestyle

Lane 2 = 1:50 which is a 27:30 for a 1500 freestyle

Lane 3 = 1:40  which is 25:00 for a 1500 freestyle

Lane 4 = 1:30 which is a 22:30 for a 1500 freestyle

Lane 5 = 1:20 which is a 20:00 for a 1500 freestyle

Lane 6 = 1:10 which is a 17:30 for a 1500 freestyle

*When arriving at the pool, please place yourself in the appropriate lane for your ability* 

*Once the set is explained, each lane will decide as a group which interval to go on*

 

Long course lane base intervals

Lane 1 = 2:00 (or slower) which is a 30:00 for a 1500 freestyle

Lane 2 = 1:30 (or slower) which is a 22:30 for a 1500 freestyle

Lane 3 = 1:20 (or faster) which is a 20:00 for a 1500 freestyle

*When arriving at the pool, please place yourself in the appropriate lane for your ability*

*Once the set is explained, each lane will decide as a group which interval to go on*