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Workout Schedule

   Workout Schedule 

Check Calendar for the most updated workout schedule

 

WORKOUT SCHEDULE

Monday-Friday     
5:00- 6:00 AM – DIVE WELL
6:00-7:00 AM – DIVE WELL
9:00-10:15 AM – 50M POOL
11:45-1:00 PM - 50M POOL   
1:45- 2:50 PM - 50M POOL

Monday - Friday
8:00-9:00 PM - DIVE WELL

Weekend       

Saturday        
6:00-7:00 AM – DIVE WELL
7:00-8:00 AM - DIVE WELL
6:00-7:00 PM – 50M POOL   

Sunday   
6:00-7:00 AM – DIVE WELL
7:00-8:00 AM – DIVE WELL

 

All members must Sign-up and Reserve a spot 
on 
Team Unify to attend workouts

https://www.teamunify.com/team/scmvn/page/events#/team-events/upcoming

Monday-Thursday workouts will be available every
Saturday after 7:00 pm.

Friday-Sunday workouts will be available every
Wednesday after 7:00 pm.

 

1. You may select only two workout times during each period.

2. You may select more workouts later once the daily deadline has passed for members to sign up.

3. The deadline is the day before at 5:00 pm. For example, I am already signed up for Monday and Tuesday. If I want to swim on Wednesday, I will go check the list for Wednesday on Tuesday after 5:00 pm. If there are open lanes, then I can sign up.

4. If you signed up to swim and cannot attend please remove it asap so others may swim. 

Weekly Workout Emphasis

 60-90 Minutes, 2000-4000 Yards/Meters (3,000 average)

Monday
Mid-Distance (drills, aerobic base, with some stroke)

Tuesday
Stroke/specialty (slow intervals, more rest)

Wednesday
Distance (aerobic base, w/some stroke, Lactate Endurance)

Thursday
Test/Timed Sets (high-intensity, anaerobic, goal set, speedplay, kicking)

Friday
Sprints/50s’ & 100’s (variety of challenging anaerobic sets, w/some stroke)

Saturday

Sprints/50s’ & 100’s (variety of challenging anaerobic sets, w/some stroke)

Sunday
I.M./Specialty (work on technique, some distance)