Swim Practices
Notes from Coach Karen
Practices focus on training techniques, stroke mechanics and endurance. Completed distances range from 2500 to 3500 yards, depending on a swimmer's skill level. The lanes are divided into several skill levels so that you swim with others of like ability. New swimmers are encouraged to take plenty of rest. As with any sport, endurance and strength will increase with practice.| Tuesday | Wednesday | Thursday | Saturday | Sunday |
|---|---|---|---|---|
| 7:15 to 8:30 pm | 7:15 to 8:30 pm | 7:15 to 8:30 pm | 9:30 to 11:00 am | 9:30 to 10:45 am |
How Often to Practice
While all practices are optional, we encourage members to practice with us as often as they can. We understand that swimming with LANES is a great addition to your life but we also understand that you have life outside the pool. Swimming 2-3 practices a week is a good target to help get you in swimming shape and keep you there.
Sample Workout
To give you a better sense of what typical practice can consist of, below are two sample practices — one is approximately 2,500 yards and the other is approximately 3,500 yards. Regardless of the yardage at practice, we simply encourage you to do the best you can with any given workout.| 2,500 Yard Workout | 3,500 Yard Workout |
|---|---|
|
500 warm-up 5 min backwards swimming 8x 25 yard IM (swim all 4 strokes within the 25)
4x150 ST:
1 100K/50D
4 rounds:
200 S with underwater turns |
500wu 2 rounds: 4x75 K/D, same stroke by round
3x300:
4(3) x 150 (ideally ST) at ~80% of 200 pace
3x300:
1 every 2nd 25 H
1x200 specialty |