FALL/WINTER WORKOUT SCHEDULE  (Starts Monday, Sept. 1)

 

Monday to Friday:

5:00-6:00 AM: Dive Pool, SCY (9 lanes)
6:00-7:00 AM: Dive Pool, SCY (9 lanes)
9:00-10:00 AM; 50M Pool LC (8 lanes) (SCY  Tues./Turs.)
12:00-1:00 PM: 50M Pool, LC (8 lanes) (SCY Tues./Turs.)
7:30-8:30 PM: Dive Pool, SCY ( 4 lanes)

Saturday:
6:00-7:00 AM: Dive Pool, SCY (9 lanes)
7:00-8:00 AM: Dive Pool, SCY (9 lanes)

Sunday:
8:30-10:00 AM, 50m Pool, LC (8 lanes)

 

Weekly Workout Emphasis

 60-90 Minutes, 2000-4000 Yards/Meters (3,000 average)

Monday
Mid-Distance (drills, aerobic base, with some stroke)

Tuesday
Stroke/specialty (slow intervals, more rest)

Wednesday
Distance (aerobic base, w/some stroke, Lactate Endurance)

Thursday
Test/Timed Sets (high-intensity, anaerobic, goal set, speedplay, kicking)

Friday
Sprints/50s’ & 100’s (variety of challenging anaerobic sets, with some stroke)

Saturday

Sprints/50s’ & 100’s (variety of challenging anaerobic sets, with some stroke)

Sunday
I.M./Specialty (work on technique, some distance)