Practice Info
ALL Practices are at the Warren County Academic/Aquatic Center
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Practice Schedule
All groups will do Dryland training to start practice on Wednesdays.
Silver Gold Senior
Monday 3:30-5:15 pm 3:30-5:15 pm 3:30-5:30 pm
Tuesday 3:30-5:15 pm 3:30-5:15 pm 3:30-5:30 pm
Wednesday 3:30-5:15 pm 3:30-5:15 pm 3:30-5:30 pm
Thursday 3:30-5:15 pm 3:30-5:15 pm 3:30-5:30 pm
Friday 3:30-5:15 pm 3:30-5:15 pm 3:30-5:30 pm
Saturday no practice no practice 12:00-1, weights at Greenwood fieldhouse
13 & overs only!
Sunday no practice no practice 1-3 pm
RACE Practice Groups
The coaching staff makes the final determination about proper group placement
Silver- “Learn to practice phase”
- Emphasis on stroke technique
- More complex drills & games
- Introduced to Individual Medley swimming
- Introduced to rules and regulations of swim meets
- Introduced to multiple laps of swimming
- Suggest at least 3-4 practices per week
Gold- “Learn to train phase”
- Introduced to well-balanced training program
- Learn process of goal setting
- Introduced to basic stretch routines
- Responsible for pre-practice routines (ex. stretching, sit-ups, water bottle)
- Increased distance and intensity in training
- Suggest 4-5 practices per week
Senior- “Learning to achieve phase”
- Monitor individual training using pace clock, stroke count, heart rate, etc.
- Train in different zones (ex. aerobic, anaerobic, lactate production, etc.)
- Introduced to mental training and visualization
- Introduced to dryland training and body weight exercises
- Introduced to resting before meets or “taper training”
- Suggest 5+ practices per week
Pre-Team- “Learn to swim phase” (This group is not currently running. It may start again in March)
Introduced to Drills of all 4 strokes
Introduced to racing dives and turns
Learning how to move through the water
Mostly single lap swimming
Having fun
Suggest at least 2-3 practices per week