Workout Times

 


 

MWF 5:30AM-6:30AM

with Masters Coach Bill Oliver

Mondays: Aerobic Free

Wednesdays: Aerobic IM

Fridays: Sprint Free

 

Example Workout:

Wednesday Aerobic IM

"The ones who want to achieve and win championships motivate themselves" - Iron Mike Ditka

Warmup

4 x 133 Best Stk (Snorkel optional) 33 Kick, 33 right arm, 33 left arm, 33 swim DPS perfect form

Main: 2 rounds of the following

2 x 3:00FR Fast

4 x 2:15 Brt Faster

4 x 66 Bk Fastest 

4 x 33 Fly Sprint 

Warm down

1 x400

 


 

TTH 9:30AM-10:30AM

with Masters Coach Shelbi Oskolkoff-Campbell

Tuesdays: Freestyle Sprint & Mid Distance Free

Thursdays: IM Work

 

Example Workout:

Thursday IM Work

Warmup:

400 Free

Main:

4x50 BuBdEF (Build up, Build down, EZ, Fast)

500 IM (See below)
 

100 IM Kick

100 IM Drill

100 IM Right arm only

100 IM Left arm only

100 IM swim
 

400 Free Pull

4x100 Free swim decend 1-4

Warmdown:

200 EZ


 

Pre Masters

A coach will work with beginners that can only swim as little as a 1/2 length of the pool. We adapt yardage and interval base on ability.

 

TTH 7:00PM-8:00PM

with Masters Coach John Schaefer

Tuesdays: Freestyle & Long Axis Fundamentals

Thursdays: IM & Short Axis Fundamentals

 

Example Workout:

Free Warm Up:
100 Extend to a breath
100 Switch arms out front
100  Catch-keep Elbow on the surface

Kick:
3 X 50 Choice @1:20
8 X 25 Sprint @ :40 Feel the legs burn.


Main Set:
3x200  Free with Fins @ 3:20
Negitive split

6X100 @ 1:40
With Fins and Paddles
Odds:    DPS
Evens:  Fast


Pull:
3x50 fast/easy @ :55
2x75 build by 25 @ 1:15
1x150 Hypoxic 3/5/7/3/5/7 @ 2:30-:40
2x75 build @ 1:15
3x50 fast/easy @ :55


Total
2,600


 

Saturday 7:30AM-9:00AM 

with Masters Coach John Schaefer

Saturdays: Areboic Choice


 

 

 

Drop ins Welcome! Any level swimmer welcome! Any age welcome!