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Practice Schedule

2019 SUMMER PRACTICE SCHEDULE

 

From 6/3 – 7/26, practice is Mon-Fri with Dryland on MWF:   

11/12    MWF     7:30-8:00             Dryland

                              8:00-9:00             Swim

               T-Th       7:30-9:00             Swim

 

13&Up  MWF     8:30-9:00             Dryland

               M – F     9:00-10:15          Swim

 

Reminder - Due to the size of our 7/8 and 6&Under age groups, and requirement to be done with practices by 12:30pm, we are splitting the 7/8 age group.  The 7/8 Boys will practice with the 9/10’s, and the 7/8 Girls will practice with the 6&Unders.  The coaches will run practices for 7/8’s that’s appropriate for them, regardless of whether their practice times are with older/younger swimmers. 

 

Clarifying practice times for 7/8 Age Group

7/8 Girls will start & end practices every Friday at the same time (11am – 12:30pm)

7/8 Boys will end at 11:30am on 6/7, 6/21, 7/5, 7/19

7/8 Boys will end at 11:15am on 6/14, 6/28, 7/12/7/26

 

The below is for 9/10’s PLUS 7/8 Boys –

9/10       MWF     9:45-10:15          Dryland

9/10      M - F      10:15-11:30        Swim

 

7/8B      MWF     9:45-10:15          Dryland

7/8B      MW       10:15-11:30        Swim

               T-TH      10:15-11:15        Swim

               Alt Friday with 7/8 Girls

 

The below is for 7/8 Girls PLUS 6&Under –

7/8G      MWF     11:00-11:30        Dryland

               MW       11:30-12:30        Swim

               T-TH      11:15-12:30        Swim

               Alt Friday with 7/8 Boys

 

6&U       MWF     11:15-11:30        Dryland

               M – F     11:30-12:30        Swim

 

Practice for County Qualifiers for week of July 29th is TBD


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