OUR TRAINING SCHEDULE
Our experienced coaches have carefully designed this program to optimize your performance
Check out the graphic below for a typical weekly training schedule, including 8 pool sessions and 3 gym lifts
Schedule
No training on Sundays
Monday
SWIM
6:00AM - 8:00AM
5:30PM - 7:00PM
Tuesday
SWIM
8:00AM - 10:00AM
-OR-
2:00PM - 4:00PM
GYM
5:00PM-6:00PM
Wednesday
SWIM
6:00AM - 8:00AM
Thursday
SWIM
8:00AM - 10:00AM
-OR-
2:00PM - 4:00PM
GYM
5:00PM-6:00PM
Friday
SWIM
6:00AM - 8:00AM
5:30PM - 7:00PM
Saturday
SWIM
8:00AM - 9:30AM
GYM
10:00AM-11:00AM
Sample Practice
This sample practice comes from our mid-season collection of practices, crafted by Marta, our head coach. It segments the team based on our individual focal points for the upcoming conference meet.
Warmup:
Main:
Cooldown &
Speed
400 swim wF+Pads
4x
100 choice on 1:45 --ki/dr/pull/swim
3x50 choice on 55, 50, 45 by round
Sprint Mid-Dist
[6x100 on 2:00 6x200 on 4:00]
odd - low sc
[even- #2 [50/100FES +50/100 smooth
#4 [25 sm+50/100 race pace+25/50sm
#6 [50/100 sm+50/100 BES
1 min to prep
broken 100 or 200 effort at race pace
25@10+50@10+25, 50@15+100@15+50
Distance
5x400on 5:00
#1 100 FES/200 DPS/100 BES
#2 low sc
#3 100 smooth/200 race pace/100 smooth
#4 low sc
#5 100 FES/50sm/100race pace/50sm/100BES
1 min rest
broken 400 150@15+100@15+100@15+50
4x150 wF on 2:45 100ki/50swim, 50swim/100kick
[10x50 BS as
4x50 on 1:10 fast
3x50 on 1:20 faster
2x50 on 1:30 faster still
1x50 fastest
400 swim choice
Glossary:
sc-> Stroke Count
ki-> Kick
dr -> Drill
wF -> With Fins
FES -> Front End Speed
DPS -> Distance Per Stroke
BES -> Back End Speed
BS -> Best Stroke