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Practice Schedule

2018 SPRING PRACTICE SCHEDULE

Monday, April 30- Friday, June 1

 

8 and under            

3:30 – 4:00 pm

 

9/10

4:00 – 5:00 pm

 

11/12 

5:00 – 6:00 pm

 

13 and up 

6:00 – 7:00 pm

 

2018 SUMMER PRACTICE SCHEDULE

 

Monday June 4th - Friday July 27th

 

11/12

Dryland: MWF 7:30 – 8:00

MWF (Swim 8:00 – 9:00)

TTH (Swim 7:30 – 9:00)

 

13 and up

Dryland: MWF 8:30 – 9:00

Swim (Monday through Friday:  9:00 – 10:15)

 

9/10

Dryland: MWF 9:45 – 10:15

Swim (Monday through Friday:  10:15 – 11:15)

 

7/8

Dryland: MWF 11:00 – 11:15

Swim (Monday through Friday: 11:15 – 12:00)

 

6 and under

Dryland: MWF 11:45 – 12:00

Swim (Monday through Friday: 12:00 – 12:30)

 

(*)  One combined afternoon practice will be offered from 4:00 - 5:00 pm during the first week of summer practice Monday June 4th - Thursday June 7th for those swimmers who are not yet out of school on summer break.  Please note there is no afternoon practice Friday June 8th.


Our coaches ask that all swimmers attend practice on a regular basis, but if a swimmer must miss practice, below is the work out that can be done on their own:

 

Warm up

8 x 50s – kick down / swim back

8 x 50s – drill down / swim back

Main Set

4 x 25s free – no breath down / build to sprint back

100 IM swim – 80%

4 x 25s sprint dolphin kick

 

4 x 25s free – no breath down / build to sprint back

100 IM swim – 85%

4 x 25s sprint backstroke kick

 

4 x 25s free – no breath down / build to sprint back

100 IM swim – 90%

4 x 25s sprint breaststroke kick

 

4 x 25s free – no breath down / build to spring back

100 IM swim – 100% all out

4 x 25s sprint freestyle kick

 

Turn/Stroke Execution/Race Preparation Set

4 x 50s fly down / backstroke back

4 x 50s backstroke down / breaststroke back

4 x 50s breaststroke down / freestyle back

 

Warm down

2600 yards + warm down