Our workouts are varied - often there is a 'theme' or featured stroke during each week. The difficulty level is set according to each lane's abilities, and varies throughout the swim season as swimmers progress. While generally each lane is expected to follow their pace times, our coaches recognize that individual abilities vary and will work with you if modifications are needed to accommodate, for example, injuries.
Total distance during a practice ranges generally between 1800 - 3600 metres. Freestyle forms the backbone of the workouts, but other strokes, kicking exercises, and drills are incorporated for variety. Below is one sample workout to give you an idea of a typical practice.
|Distance & Pace||Comments|
|Warm Up||200 OR 400 Mix|
|Set 1||1 x 300 OR 400 Free @ :20-:30 rest|
|6 OR 8 x 25 @ :45/ 1:00 Free Pull||Desc # Breaths by 25 (1-3 or 1-4)|
|Set 2||1 x 200 OR 300 Free @ :20-:30 rest|
|6 OR 8 x 25 @ :45/ 1:00 No Free||odds - Technique|
evens - Strong
|Set 3||1 x 100 OR 200 Choice @ :20-:30 rest|
|6 OR 8 x 25 @ :45/ 1:00||odds - Build|
evens - Breakout
|Set 4||1 x 50 OR 100 Choice @ :20-:30 rest|
|6 OR 8 x 25 @ :45/ 1:00||odds - Easy|
evens - Fast
Choice + Equipment