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Week August 18-22

Practice

Practice times are moving to 4:15-6:00 for the remainder of the season. We will meet in the basement of building B. Now that we will be running in the afternoon, it becomes even more important that you are hydrating enough so you're prepared to run in the heat.

 

We will not practice on Thursday afternoon due to the time trial in the morning.

 

Time Trial

Our first unofficial meet of the season will be held on Thursday morning at Colby Lake Park. The time trial is an opportunity to compete in a low-stress environment, learn how to prepare for a race, and practice race tactics. We hope that everyone can be there!

 

Please plan to arrive by 8am and leave by 10am.

 

Family Meeting

We will be holding an informational meeting for all families at 6pm on Monday in room 101B. We will discuss the schedule and other logistics, our expectations for athletes, and answer any questions you have.

 

DRYLAND PLAN – WEEK OF AUGUST 11

Time: 4:00pm– 5:00pm

Monday, August 11 – Reconnect & Reset

• Welcome & Introductions (15min)
• Code of conduct  (5 min)
• Equipment and gear (5 min)
• Q&A + warp up (5 min)

What to bring 

• Swimmers may bring a towel to dry land 
• Water, running shoes and your best self 

What to expect 

• Dynamic warm-up (10 min)
• Strength Training (25 min)

• running, squats, planks, etc

• Cool down (5 min) *End of practice*

 Tuesday, August 12 – Endurance + Team Stations

• Dynamic warm-up (10 min)
• station circuit with cones (3 min each + 30 sec transition) *each station will have a different work out* (30 min)
• Cool down, Circle stretch (20 min) *End of practice*

 Wednesday, August 13 – Strength + Swimmers core 

• Dynamic warm-up (10 min)
• Team work challenges (20 min)
• Swimmer core exercises (25 min
• Cool down (5 min) *End of practice*

Thursday, August 14 - Beat The Coach 

• Dynamic warm-up (10 min)
• HIIT Work Out (30 min) coach vs swimmers 
• Cool down and reflection (20 min) *End of practice*

Friday, August 15 - Freestyle Friday 

• Dynamic warm-up (10 min)
• Partner Stretch (20 min) 
• Team build up (20 min) 
• Visualization & Breathing (10 min) *End of practice*