Workout Times Summer 2019
( Starting June 17th - Ending July 25th )
AM Swim Workouts will be held at the Robert Strange Pool
Address: 401 S. 10th Street Wilmington, NC 28401
AM Dryland Workouts will be held at the NIR Family YMCA
Address: 2710 Market Street, Wilmington, NC 28403
PM Workouts will be held at the NIR Family YMCA
Address: 2710 Market Street, Wilmington, NC 28403
Open Water Workouts Will be held at Crystal Pier Address:
S Lumina Ave Wrightsville Beach, NC 28480
Open Water Workouts will be determined on based Weather Conditions and announced by the coaching staff with prior notice. Open Water Workouts are traditionally for the more advanced training groups.
BLUE 1
Ages: 5 – 8
| BLUE 1 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Swim PM |
4:00-4:45P |
4:00-4:45P |
4:00-4:45P |
4:00-4:45P |
OFF |
OFF |
OFF |
BLUE 2
Ages: 10 - under
| BLUE 2 |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Swim PM |
4:00-4:45P |
4:00-4:45P |
4:00-4:45P |
4:00-4:45P |
OFF |
OFF |
OFF |
BLACK
Ages: 8 - 14
| BLACK |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Swim PM |
4:30-6:15P |
4:30-6:15P |
4:30-6:15P |
4:30-6:15P |
4:30-6:15P |
OFF |
OFF |
| Dryland |
4:00-4:30P |
OFF |
4:00-4:30P |
OFF |
4:00-4:30P |
OFF |
OFF |
SILVER
Ages: 8 - 14
| SILVER |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Swim AM |
OFF |
OFF |
OFF |
OFF |
OFF |
7:00-9:00A |
OFF |
| Swim PM |
4:30-6:15P |
4:30-6:15P |
4:30-6:15P |
4:30-6:15P |
4:30-6:15P |
OFF |
OFF |
| Dryland |
4:00-4:30P |
OFF |
4:00-4:30P |
OFF |
4:00-4:30 |
OFF |
OFF |
VARSITY
Ages: 14 and up
| VARSITY |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Swim AM |
6:30-8:00A |
6:30-8:00A |
6:30-8:00A |
6:30-8:00A |
6:30-8:00A |
OFF |
OFF |
| Dryland |
8:30-9:00A |
OFF |
8:30-9:00A |
OFF |
8:30-9:00A |
OFF |
OFF |
JUNIOR
Ages: 13 - 18
| JUNIOR |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Swim AM |
6:30-8:00A |
6:30-8:00A |
6:30-8:00A |
6:30-8:00A |
6:30-8:00A |
7:00-9:00A |
OFF |
| Dryland |
8:30-9:00A |
OFF |
8:30-9:00A |
OFF |
8:30-9:00A |
OFF |
OFF |
| Swim PM |
OFF |
OFF |
OFF |
OFF |
OFF |
OFF |
OFF |
SENIOR
Ages: 13 - 18
| SENIOR |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
| Swim AM |
6:00-8:00A |
6:00-8:00A |
6:00-8:00A |
6:00-8:00A |
6:00-8:00A |
7:00-9:00A |
OFF |
| Dryland |
8:30-9:00A |
OFF |
8:30-9:00A |
OFF |
8:30-9:00A |
OFF |
OFF |
| Swim PM |
6:00-7:30P |
6:00-7:30P |
6:00-7:30P |
6:00-7:30P |
OFF |
OFF |
OFF |
PRACTICE /MEET REQUIREMENTS:
At Cape Fear Aquatic Club, we do not have an attendance requirement but we do track attendance. As coaches, we would love to have swimmers attended every workout his or her training group meets. Improvement in the sport of swimming is directly related to attendance at workout, paying attention and hard work, very similar to doing one's homework and school.
