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Practice Schedule
2008 Season Calendars - Now Available!!
All calendars, events, and times are subject to change throughout the season based on the coaches discretion.
Download Calendar, Print it, and make changes as they surface this season.
Varsity Calendar - All times and events specific to Varsity Only
Note Regarding Morning Workout: Not all varsity swimmers will attend ALL of the morning workouts listed. Early in the season morning workouts will be for the entire team, but some of the later dates will be for small specific focus groups. I will announce who is required to be at each of the morning workouts as the season progresses.
Club Swimmer Workout Requirements - Workouts the club swimmers are required to attend are highligted. You may come to any of the Varsity Practices, but the highlighted ones are mandatory. Please share these dates with your club coach as soon as possible and have them contact me if there are any issues. Communication is very important.
JV & Novice - All times and events specific to JV and Novice
Diving - All times and events specific to Diving -
Dryland Workout
10 Minute Stretching Warm Up
7 Minute Abs
:30 Crunches / :20 Right Obliques / :20 Left Obliques / :20 Crunches / :15 Sit Ups / :15 Hold in 3 Seconds
:30 Leg Raises / :30 Leg Snaps / :20 Big Circles Left / :20 Big Circles Right / :20 Little Circles Left / :20 Little Circles Right /:20 Leg Raises / :20 Leg Snaps
:30 Cross Crunch Right / :30 Cross Crunch Left / :30 Sit Ups / :30 Hold in 3 Position
Plyometric Exercises - No Extra Rest Between Excercises
50 Lunges - Each Leg / 40 Squats - Full Down / 30 Push Ups
1:00 Rest
40 Lunges Each Leg / 30 Squat Jumps Streamline / 20 Push Ups
1:00 Rest
30 Lunges Each Leg / 20 Streamline Squat Jumps with a 90 Degree Twist in Air - (Keep Core Firm) / 10 Push Ups
Aerobic Workout
:30 Seconds Hops Both Legs / :30 Seconds Right Leg Hop / :30 Second Left Leg Hop
1:00 Rest
:30 Seconds Calf Raises / :30 Seconds Squat Jumps - Use Calfs / :30 Calf Raises
1:00 Rest
1:00 Minute Jump Rope :20 Seconds OFF - 5x through
If You don't have a jump rope just do the motion without the rope. Make sure you jump though!
15 Minute Stretch - Take your time and stretch well. After you do a dryland workout is the best time to stretch as the muscles are warm and can gain flexibility better than stretching before practrice.
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Swimming and Diving 2008