| Coach & Meeting Time |
Goals |
Typical Workouts |
| Orcas |
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| Scott Pinter Sun/Tues/Thurs/Fri 5:00-7:00pm
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* These swimmers are our top young athletes. * We develop all strokes and work distances. * Challenge swimmers with longer and/or faster sets in ALL strokes. * Improve swim * Teach sprint techniques. * Teach fast starts and turns. * These swimmers should swim as many swim meets and ocean swims as possible with the goals to qualify for fast times in their age groups. |
* 3,200-5000+ yards per 1½ hour workout. * Sets of 50’s, 100’s, 200’s & 400’s at various speeds. Descending (get faster each repeat), build up (faster w/in a specific race). * We try to do starts and sprint 25’s almost daily during racing season (50m LCM March-June, and 25y SCY September-December). * We encourage on-deck supervised strength/ resistance training and sit-ups before workout … and extra kick sets after. |
| Spinner Dolphins |
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| Scott Pinter Sun/Tues/Thurs/Fri 5:00-7:00pm
|
* Transition our Flippers to learn to swim fast & race. * Teach “intervals” or “repeats” with typical distances of 25, 50, 100 and sometimes 200 yds. * Learn butterfly so the swimmer can do a 50 non-stop * Teach swimmers to swim fast and slow - correctly. * These swimmers are encouraged to participate in swim meets twice each season. * Teach racing starts and begin flip turns. |
* We do a down-scaled version of the workout done by our Silver dolphins. * Swimmers typically swim 25-3500 yards. * We mix a series of kicking and swimming drills to reinforce good techniques, then apply those drills to a “set” of repeats.
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