SUMMER WORKOUT SCHEDULE (Starts June 10)

Monday to Friday:

  • 5:00-6:00 AM: 50m Pool, Long Course
  • 6:00-7:00 AM: Dive Pool, 25yds
  • 12:00-1:00 PM: 50m Pool, Long Course
  • 7:30-8:30 PM: Dive Pool (Monday/Wednesday), 50m Pool (Tuesday/Thursday/Friday)

Monday, Wednesday, Friday:

  • 10:00-11:00 AM: 50m Pool, Long Course

Tuesday:

  • 9:00-10:00 AM: SCY, Dive Pool

Thursday:

  • 9:00-10:00 AM: 50m Pool, Long Course

Saturday:

  • 6:00-7:00 AM: Dive Pool
  • 7:00-8:00 AM: Dive Pool

Sunday:

  • 9:00-10:00 AM: 50m Pool, Long Course
  • 10:00-11:00 AM: 50m Pool, Long Course

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, w/some stroke)

Saturday

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

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