The points below are those
introduced to our swimmers at the start of
our swim program each year.
The Program
No Swim Days:
Visit the
registration page to be reminded of
which days there are no swims due to
maintenance or holidays:
Goals of Program: Fun, development of
technique, fitness
Fall Focus: Technique and building an
aerobic base of fitness
Winter Focus: Spring focus is on adding intensity
and volume
Equipment
Suit: Rinse yours after each workout to
prolong it's life - chlorine breaks the
fabric down over time
Fins (Flippers): Most pools have these but
the size selection varies. Buy your own and
they will last forever and save you lots of
time searching.
Goggles: Find ones that fit your eye socket.
They should stick to your socket for a full
second when pushed into place without use of
the strap.
Lock: Don't bring valuables to the pool and
make sure to lock your clothing in the
locker.
Footwear: We highly recommend flip flops to
protect your feet while walking on deck.
Nose Clip: Some swimmers are more
comfortable using one of these. They are
especially useful during our fall body
position drills.
Nutrition: The workouts can be quite
intense so ensure you have enough fuel in
the tank. Ensure that any snacks leading up
to the swim are easily digestible and any
meals are far enough out to provide ample
time for digestion.
Hydration: You will perspire a great
deal but be unaware of it. Ensure you arrive
well hydrated and bring a bottle of water
with you to have deck side. Please, no
sports drink on the pool deck.
Etiquette
Lane Direction: The coach will tell each
lane the direction they will swim, either
clockwise or counter-clockwise.
Passing: When approaching a slower swimmer,
tap them on the feet to let them know you
want to pass. The slower swimmer should then
move to the side of the lane or stop at the
wall in the corner of the lane, allowing the
faster swimmer to pass. *The passing swimmer
must sight above the water as they pass to
ensure they can do so safely.
Keep the T Clear: There is a 'T' or cross
mark on the wall in the middle of each lane.
This is where swimmers aim to hit when
turning. For that reason, when a swimmer
stops to rest, they must stand in the corner
of the lane by the rope. If this spot is
taken, line up along the lane rope.
Fastest First: Learn the relative speeds of
your lane mates. The faster swimmers should
always go first.
The Workouts
Warm-Up: The warm-up for our recreational
swims starts immediately so swimmers simply
get in the water upon arrival and start.
Warm-up consists of easy swimming for 8
minutes, with at least half of the lengths
done as breast and/or back stroke. *To
maximize your volume, arrive on time and get
to work!
Cool Down: The final 10 minutes of each
class will feature easy swimming, again
mixing breast and back in, followed by a
short stretch.
Timed Sets: We use timed sets instead of
those based on volume. This way all swimmers
remain active for the duration of the set
attaining appropriate volume to their
ability and fitness level.
End of Sets: As you sense the timed set is
coming to a conclusion watch for the coach
to ask you to stop on the wall. Some coaches
might use a flag or other such signal to
watch for. Our goal is that all swimmers
finish at the same time. If you have time,
you can squeeze in an extra length or half
length.
Explanations: While thorough, we keep our
explanations short to keep the athletes
moving.
Butterfly Free Zone: We don't feature any
butterfly stroke in our training due to the
great load it places on the shoulder and
related injury risk.
Turns: Some swimmers do flip turns, some do
open turns, some pause and turn - it's up to
you. |
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