2020 Summer Conditioning Program Information


We are excited to provide our swimmers with the opportunity to get some practice time and exercise with their friends and coaches this summer. Health and safety are at the forefront of our program and will dictate many of the things that we will and will not be able to do at the pool. Specific policies and procedures are developed to help to ensure that we are creating the best environment possible for our athletes and families under the constraints that the coronavirus pandemic has put upon us.



South Run Seahawks Swim Conditioning Program

This program will help to get our athletes out and moving again with a combination of lap swim (skill and technique focused), dive well training (dives and starts, vertical kicking) and dry land training (stretching, strength and conditioning exercise on land). Adherence to the health and safety procedures will be a key responsibility of the swimmers, coaches and families that participate in this program. If we work together, we can enjoy our time with teammates and friends outside after months at home in quarantine.

Our procedures were developed utilizing all recent CDC, state and local health and safety guidelines as well as recommendations from USA Swimming and consulting with other local swim clubs. 


Our very own South Run pool!


This program is for South Run residents aged 7 to 18 who are able to lap swim without any assistance and have the self-control to maintain social distancing at all times. After registration the head coach will review the list of participants and may make changes. 


Practices will begin Wednesday June 24 and conclude Friday July 31.

We will swim Monday through Friday and have five practice group times.  Due to the strict limits on the number of participants in each session we will be dividing athletes evenly between sessions.  The youngest swimmers will be in session 1 and the oldest swimmers will be in session 5.  Where your swimmer ends up will depend upon the age distribution of those who register.  Some adjustments will be made to accommodate siblings where practical and some swimmers may be moved based upon ability.  The head coach will be assigning swimmers to sessions after registration is complete.

8:00 – 8:45am - Session 1

8:45 – 9: 30am - Session 2

9:30 to 10:15am - Session 3

10:15 to 11:00am - Session 4

11:00 to 11:45am - Session 5


We are so happy to welcome back Head Coach Derek Smith and Assistant Coach Nick Cys! We will be asking two parent volunteers to sign up for each session to help control social distancing.

Brendan O’Hara and Caroline Abromavage will serve as program coordinators.

Additional Information:

Cost and Equipment Requirements

The Swim Conditioning Program will cost $120 per athlete. Unlike a typical season, we are unable to offset costs with fundraisers and concessions at meets, we are also unable to put more than 3 swimmers in each lane. Signups will take place via the Seahawks website, southrunswim.com. Registration will open Saturday June 13 and close at 5pm on Thursday June 18. We will require payment via credit card at the time of registration (credit card fees are included in the cost of registration).

Swimmers will need to provide their own goggles and caps. Swimmers will also be asked to bring their own kickboards.

We will not have a team swimsuit this summer. One-piece suits for girls and jammers or briefs for boys will be required for practice.

Kickboards can also be purchased from Amazon or a local swim store such as SuitUp at University Mall.  Any basic kickboard such as ones by Speedo and TYR are acceptable.

Parent Volunteers

We will need the help of our Parents to help monitor our social distancing requirements.  A SignUp genius is available to volunteer for a two hour block.  We are looking for 2 parent volunteers from 8:00-10:00 and 2 parent volunteers from 10:00-12:00.

Spirit Wear


We have a special edition to our Spirit Wear collection – our Summer 2020 “Quarenteam” shirt.  When you purchase a "Quaranteam" tee shirt, a part of the purchase price will be donated back to the Seahawks for future activities, awards, and team building.   Orders can be placed online between now and July 5th for delivery to the pool by July 17th. 


We would like parents and swimmers to know that we will not be able to have coaches in the water. Please consider if your swimmer will be capable of completing a 30-45 minute swim practice of laps without the benefit of a coach in the water to provide assistance and instruction. Along with their physical ability please consider their maturity and self-control in being able to maintain social distancing at all times.

As noted above, health and safety considerations will limit what we will and will not be able to do in this program. We will be able to get some fresh air and exercise in the pool and on land in the company of friends, teammates and coaches. We will not be able to have our normal Friday pep rallies as we have in the past, serve any kind of food, or play traditional games in the water such as sharks and minnows, and this is a hard one – we cannot play water polo. The coaches will work to incorporate fun as best they can but it will not look like past summers.

There are currently no plans to have any intramural meets or meets against other teams.  We may reevaluate that decision if we enter phase 3 prior to July 31 and the restrictions would allow a meet.

Policies and Procedures and Athlete Code of Conduct

A set of Policies and Procedures and an Athlete Code of Conduct have been developed to help to ensure that we are creating a productive and safe environment for our athletes, coaches and families. Failure of the swimmer to comply with the Policies and Procedure or Code of Conduct will result in dismissal from the practice and an email will be sent to the family constituting a warning. One warning will be issued; any additional dismissals or warnings will result in expulsion from the program. Parents will also be expected to abide by the Policies and Procedures; failure to do may result in the swimmer’s expulsion from the program.


Prorated refunds, minus a $25 fee, will be issued if the coach and parent agree that the swimmer’s skill level is not sufficient to successfully participate in the program or if the swimmer is dismissed for non-compliance with the Code of Conduct and/or Policies and Procedures (minus a $40 fee). Prorated refunds will also be issued if an illness or injury prevents the swimmer from completing the program.