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Workout Schedule

FALL WORKOUT SCHEDULE

Marguerite Aquatic Center

Monday - Friday                                             
5:00- 6:00 AM – DIVE WELL
6:00-7:00 AM – DIVE WELL  
9:00-10:15 AM – 50M Pool (Long Course Monday/Wednesday)
11:45-1:00 PM - 50M Pool                               
7:15-8:30 PM – 50M Pool


JSERRA High School (San Juan Capistrano)

Monday-Wednesday-Friday
12:00-1:15 PM

 

Marguerite Aquatic Center

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

Sunday 
8:30-10:00 AM – 50M Pool 

 

 

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)