To sign up for this session you should be able to swim 50 yards of Front Crawl, Backstroke, and Breaststroke comfortably. The main focus is swimming organized workouts.

   Night session: 8:30 - 9:30pm

To sign up for this session you should be able to swim 25 yards of Front crawl, Backstroke, and Breaststroke comfortably. The main focus here is to improve on stroke technique, and build endurance in order to start swimming organized workouts.

Workout Types

General:               the workout contains all of the below or has no specific focus.

Sprints:                workouts contain mostly short swims at high intensity with more rest.

Middle Distance:  workouts focus on swims that are 500 yards or less with short to moderate rest intervals.

Distance:              workouts focus on distances of 100 yards and over with limited rest.

Stroke:                 workouts focus on an individual stroke or a combination of freestyle, backstroke, breaststroke, or butterfly. 

Individual Medley: workouts emphasize all the 4 competitive strokes mentioned above in the order of butterfly, backstroke, breaststroke and freestyle.  Most common distances are 100 IM and 200 IM.

Drills:                   break down the stroke and exaggerate or emphasize some part of it. Common freestyle ones include a) “Catch –ups” b) swimming with fists clenched and more.

Choice:                 stroke of your choice, usually other than freestyle, but can be freestyle.

Workout Definitions

Max:                     "maximum speed" or go all out at 100%

Pace:                    "pace yourself, "or swim 75 to 80% of your maximum speed. For instance, if your max speed is 1 minute for 100 yards. “Pace” will be 1 min 7 sec.

Int. or @              means “interval” or how much time is allocated to swim each part of the set. So “Int. 2: 45 means an interval of 2 minutes 45 seconds. Push off the wall at the end of that time to complete the set.

Times:                   all times are shown in minutes and seconds. So 1 minute and 45 seconds is written either as 1:45 or as 1'45"

R:                         Resting time

Easy or EZ:          Swim easily and relaxed to recover between sets

Neg. Split:           you will swim the second part of the distance faster than the first one. So a“400 Neg. split” means the first 200 time might be 2:00, the second 200 is done in 1:45

Descend:              means that each one of the intervals is faster than the previous one. The last one is the fastest! So a “4x200 Descend” would mean swimming 200 yards 4 times, with each 200 faster than the previous one.

Progressive:         means that within each interval you swim progressively faster. So a “4x200 Progressive” means each 200 is swum progressively. The first 50 is easy, then the second is faster, the third 50 even faster, and the last 50 is all out. Repeat 4 times.

Streamlines:        means push off the wall and go about 12 inches underwater into a streamline position, remain streamlined for at least 6 yards but not more than 15 yards before emerging to the surface.  

Hyp:                     uses “hypoxic” breathing for conditioning. “Hyp. 5” means breath every 5 strokes. A set of  “200 Hyp. 3-5/50” you swim 50 yards breathing every 3 strokes then 50 yards breathing every 5 strokes for a total of 200 yards.

Flutter:                 the kick used in freestyle.

Dolphin:              the kick used in butterfly

These are sample workouts

Workout #1

                                          *2000 Yards*

  Warm up                      200 Free 200 Choice

  Set                             2x200 Neg.Split 80%

Pulling & Kicking             4x150 R:30" 50 Kick - 100 Pull

 Set                              2x200 Neg.Split 100%

 Cool Down                     200 Easy

 Workout #2

     *2200 Yards*

  Warm up                    200 Free, 2x100 IM R:20"

  Pulling                       400 FR Hyp. 3-5/50

  Set                           5x100 IM Int. 2'30"

  Kicking                       10x50 Choice Int. 1'30"

  Set                           5x100 IM R:30 sec. Descending set

  Cool Down                  200 easy

Workout # 3

                       *2400 Yards*

Warm up                         400 Free

                                    200 Choice

Pulling                            200 FR Hyp. 3-5/50

                                    200 Choice Stroke Drills

                                    4x100  80% Choice Stroke @ 2:15

Kicking                           8x50 Int.1'15"

Set                                3x100 FR Good Pace @ 2:15

                                    4x50 Choice Stroke Fast @ 1:15

Cool down                      100 Easy