How We Train


Training is relevant and geared more towards the individual goals and how those goals benefit the team. There are no instant fixes! Training for peak performance takes mindful strategic planning, teamwork, and dedication. Patience and precision are developed throughout the athlete's career as they build meaningful skills they can use for a lifetime.


Each training season is broken into multiple training phases. Doing so allows us to effectively monitor progress while making the necessary adjustments needed to ensure the athlete is developing accordinally. 


During the training season, we progressively vary the intensity, volume and type of exercise (swim, drill, kick) to fit into the swimmer's needs. Competitive sea. 


This planning and organizing training over the course of several months or years allows the athlete to achieve his/her maximum potential and make continual progress for years to come. We formulate this plan so that the skills and performance (times) may constantly improve. 


Our training emphasizes the main performance factors according to an individual’s goals (Event) and includes periodic evaluation to determine weak links in the fitness chain. Those areas of weakness must be stressed further in ensuing training phases. 


1)  General - to develop aerobic capacity and simple movement patterns

2)  Preparatory -  to increase muscular strength and endurance 

3)  Specific - to practice and sharpen sport-specific technique and improve efficiency 




Our first training season begins in September and ends Mid-March. During this season, the swimmers train for Short Course meets. Short Course yards are the same length that High School teams compete in for meets (25 Yards.) From Mid-March to August, we train for Olympic Standard meets (50 Meters.) 



Training Pyramid


  1. The Preseason represents low-moderate loads of intensive training that is devoted to recruiting muscle and sensory awareness.
  2. The first 2 Competition Mesocycle develop, condition, and educate the athlete as adaptions occur.
  3. The final Competition Mesocycle prepares the athlete for peak performance.
  4. Optimal performance occurs during the taper.


Swimmers must have an enormous amount endurance and power in order to perform at an optimal level. Bridging the two takes careful planning, hardwork, and communication. Our objective for each season is to reach a new level of conditioning. This does not happen by chance. Achieving optimal conditioning requires an insurmountable amount of planning and attention to detail.