BHCC High School Prep Swim



Monday November 26th, 2018 - Saturday, January 26th, 2019

Three and Five Day Per Week Options Available

 *** New this Year - 3 days of dryland at the BHCC fitness center are included ***


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.

This HS prep season is exciting as we are adding a dryland component that will be led by the professional trainers and yoga instructors on staff at the BHCC Fitness Center, who will lead the dryland portion in the program room at BHCC's new Fitness Center.


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


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.


Please note:  Recreational Swimmers who are in high school can swim the high school pre-season until Saturday, January 26th, 2019. Starting Monday, January 28th (first actual day of HS) you must practice with your high school team.


Fee Structure:

  5 Days/Week 3 Days/Week* Payment Method
Blackhawk Members $325 $250 BHCC Member #
Non-Members $355 $300 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 three days of dryland located at BHCC's new state of the art Fitness Center.

** 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 Fitness/Dryland
Monday 4:15 - 5:45 PM N/A
Tuesday 5:15 - 6:45 PM (preceded by Fitness) 4:35 - 5:05 PM
Wednesday 4:15 - 5:45 PM N/A
Thursday 5:15 - 6:45 PM (preceded by Fitness) 4:35 - 5:05 PM
Friday 4:15 - 5:45 PM N/A
Saturday N/A 10:30 - 11:30 AM

Practices will start Monday November 26th, 2018 and go through Saturday, February 2nd, 2019.  In-water practices will be held Monday, Wednesday & Friday from 4:15-5:45 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 4:35-5:05 pm and Saturday from 10:30-11:30 am. 

Winter Break practices:  The program will offer practices during winter break with the exception of the following days: 

  • Monday, 12/24
  • Tuesday, 12/25
  • Wednesday, 12/26
  • Monday, 12/31
  • Tuesday, 1/1

Also, normal schedule for finals week (12/17 - 12/22)