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Practice Schedule

First Day of Practice for Spring 2025: January 22 at 8:30pm! 
Swim Club UW hosts practices at the Nicholas Recreation Center. We're looking forward to a fun, fast, and safe season! Please reach out to an officer if you have questions regarding practices.
Weekly Schedule Spring 2025
  • Mondays 8:30pm - 10:00pm (10 Lanes)
  • Wednesdays 8:30pm - 10:00pm (10 Lanes)
  • Thursdays 8:30pm - 10:00pm (12 lanes)
  • Sundays 7:30pm - 9:00pm (Whole Pool)
What to Expect at the Pool
To start off practice, you will check in with an officer to mark your attendance at practice. At each practice, there will be a question of the day you can discuss with your other swimmers! The first 5 minutes of practice will be dedicated to any new information such as swim meets, social and volunteering events, or apparel updates. Afterwords, the Practice coordinator will go over the workout(s) for the day and then we will hop in the water!
​Fall 2024 Practices
Spring 2025 Practices
Week 1: (9/9 - 9/12)
File Size: 50 kb
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Week 1: (1/22 - 1/23)
File Size: 70 kb
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Week 2: (9/15 - 9/19)
File Size: 71 kb
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Week 2: (1/26 - 1/30)
File Size: 89 kb
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Week 3: (9/22 - 9/26)
File Size: 67 kb
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Week 3: (2/2 - 2/6)
File Size: 87 kb
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Week 4: (9/29 - 10/3)
File Size: 70 kb
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Week 4: (2/9 - 2/13)
File Size: 90 kb
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Week 5: (10/6 - 10/10)
File Size: 70 kb
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Week 5: (2/16 - 2/20)
File Size: 98 kb
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Week 6: (10/13 -10/17)
File Size: 69 kb
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Week 6: (2/23 - 2/27)
File Size: 80 kb
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Week 7: (10/20 - 10/24)
File Size: 69 kb
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Week 7: (3/2 - 3/6)
File Size: 93 kb
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Week 8: (10/27 - 10/31)
File Size: 74 kb
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Week 8: (3/9 - 3/13)
File Size: 92 kb
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Week 9: (11/3 - 11/7)
File Size: 72 kb
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Week 9: (3/16 - 3/21)
File Size: 90 kb
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Week 10: (11/10 - 11/14)
File Size: 65 kb
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Spring Break / Nationals Taper
File Size: 91 kb
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Week 11: (11/17 - 11/21)
File Size: 75 kb
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Week 12: (11/24 - 11/25)
File Size: 61 kb
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Week 13: (12/1 - 12/5)
File Size: 90 kb
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Week 14: (12/8 - 12/11)
File Size: 95 kb
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​

​Spring 2023 Practices
Week 3 (2/6-2/12)
Monday 2/6 Practice
File Size: 40 kb
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Wednesday 2/8 Practice
File Size: 47 kb
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Thursday 2/9 Practice
File Size: 49 kb
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Week 2 (1/30-2/4)
Monday 1/30 Practice
File Size: 45 kb
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Wednesday 2/1 Practice
File Size: 46 kb
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Thursday 2/2 Practice
File Size: 49 kb
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Sunday 2/5 Practice
File Size: 47 kb
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Week 1 (1/23-1/29)
Wednesday 1/25 Practice
File Size: 45 kb
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Thursday 1/26 Practice
File Size: 47 kb
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Sunday 1/29 Practice
File Size: 42 kb
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​
​Fall 2022 Practices
Week 14 (12/11-12/14)
Wednesday 12/14 Practice
File Size: 44 kb
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Monday 12/12 Practice
File Size: 45 kb
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Sunday 12/11 Practice
File Size: 43 kb
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Week 13 (12/4-12/10)
Thursday 12/8 Practice
File Size: 54 kb
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Wednesday 12/7 Practice
File Size: 48 kb
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Sunday 12/4 Practice
File Size: 41 kb
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Week 12 (11/27-12/3)
Thursday 12/1 Practice
File Size: 47 kb
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Wednesday 11/30 Practice
File Size: 53 kb
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Monday 11/28 Practice
File Size: 45 kb
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Sunday 11/27 Practice
File Size: 45 kb
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Week 11 (11/20-11/26)
Monday 11/21 Practice
File Size: 46 kb
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Sunday 11/20 Practice
File Size: 43 kb
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Week 10 (11/13-11/19)
Thursday 11/17 Practice
File Size: 48 kb
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Wednesday 11/16 Practice
File Size: 49 kb
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Monday 11/14 Practice
File Size: 47 kb
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Sunday 11/13 Practice
File Size: 43 kb
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Week 9 Regionals Week! (11/6 - 11/12)
Thursday 11/10 Practice
File Size: 42 kb
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Wednesday 11/9 Practice
File Size: 42 kb
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Monday 11/7 Practice
File Size: 46 kb
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Sunday 11/6 Practice
File Size: 50 kb
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Week 8 (10/30 - 11/5)
Thursday 11/3 Practice
File Size: 44 kb
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Wednesday 11/2 Practice
File Size: 53 kb
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Halloween Practice
File Size: 58 kb
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Sunday 10/30 Practice
File Size: 47 kb
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Week 7 (10/23 - 10/29)
Thursday 10/27 Practice
File Size: 47 kb
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Wednesday 10/26 Practice
File Size: 47 kb
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Monday 10/24 Practice
File Size: 49 kb
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Sunday 10/23 Practice
File Size: 44 kb
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Week 6 (10/16-10/22)
Thursday 10/20 Practice
File Size: 44 kb
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Wednesday 10/19 Practice
File Size: 48 kb
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Monday 10/17 Practice
File Size: 59 kb
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Sunday 10/16 Practice
File Size: 49 kb
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Week 5 (10/9-10/15)
Thursday 10/13 Practice
File Size: 63 kb
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Wednesday 10/12 Practice
File Size: 49 kb
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Monday 10/10 Practice
File Size: 46 kb
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Sunday 10/9 Practice
File Size: 49 kb
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Week 4 (10/2-10/8)
Thursday 10/6 Practice
File Size: 47 kb
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Wednesday 10/5 Practice
File Size: 48 kb
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Monday 10/3 Practice
File Size: 52 kb
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Sunday 10/2 Practice
File Size: 44 kb
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Week 3 (9/25-10/1)
Thursday 9/29 Practice
File Size: 41 kb
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Wednesday 9/28 Practice
File Size: 48 kb
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Monday 9/26 Practice
File Size: 47 kb
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Sunday 9/25 Practice
File Size: 46 kb
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Workout Archive

2020-2021 Season Workouts (Spring)
For this semester, there will be initially 3 training groups that will eventually transition into 2 groups as the semester continues:
  • ​Introductory Group - the first 8 practices will have an additional easier practice that will allow provide an easier transition into more difficult swimming. You should expect workouts to range from 1000-1500 yards over the hour session but will have plenty of break points to end at different points. Each workout will have a suggested focus or drills and will have some supplemental information about the focus which will be found by the workout below
  • Group B - the intermediate group for swimmers who simply want a good workout. You can expect workouts to range from 2500-3500 yards with 2-3 break points to end at different points. While each workout will have a general focus, there will be nothing too specific in the workout. 
  • Group A - the advanced group of swimmers who are interested in training hard for nationals for a best time or placement. You can expect workouts to range from 3000-4500 yards with 1-2 break points to end at different points. Workouts will have a general focus and specific focuses during each part of the set. 
Week 10 (April 25 - April 30) Last 2 Practices!!
Group B
apr_26_workout_group_b.pdf
File Size: 71 kb
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Group A
apr_26_workout_group_a.pdf
File Size: 71 kb
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Week 9 (April 18 - April 25) 5 Workouts Left!
Group B
apr_19_workout_group_a.pdf
File Size: 70 kb
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Group A
apr_19_workout_group_b.pdf
File Size: 79 kb
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Week 9 (April 11 - April 18) 2 Workouts Until Nationals!
Group B
apr_12_workout_group_b.pdf
File Size: 69 kb
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Group A
apr_12_workout_group_a.pdf
File Size: 72 kb
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apr_14_workout_groups_ab.pdf
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Week 8 (April 4 - April 11) 5 Workouts Until Nationals (TAPER starts this Week!)
Group B ​(All 3 Taper)
apr_5_workout_group_b.pdf
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apr_7_workout_group_b.pdf
File Size: 73 kb
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apr_11_workout_group_b.pdf
File Size: 70 kb
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Group A (Sunday Only Taper)
apr_5_workout_group_a.pdf
File Size: 72 kb
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apr_7_workout_group_a.pdf
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apr_11_workout_group_a.pdf
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Week 7 (Mar 28 - April 4) 8 Workouts until Nationals (5 more until TAPER) !!
Group B 
Group A
mar_29_workout_group_b.pdf
File Size: 73 kb
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mar_31_workout_group_b.pdf
File Size: 76 kb
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mar_29_workout_group_a.pdf
File Size: 73 kb
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mar_31_workout_group_a.pdf
File Size: 76 kb
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apr_4_workout_groups_a__b.pdf
File Size: 75 kb
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Week 7 (Mar 22 - Mar 28)
Group B
mar_22_workout_group_b.pdf
File Size: 71 kb
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mar_24_workout_group_b.pdf
File Size: 69 kb
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Group A
mar_22_workout_group_a.pdf
File Size: 71 kb
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mar_24_workout_group_a.pdf
File Size: 70 kb
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mar_28_workout_meet_prep_2.pdf
File Size: 66 kb
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Week 6 (Mar 15 - Mar 22)
Group B
Group A
mar_15_workout_group_b.pdf
File Size: 75 kb
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mar_17_workout_group_b.pdf
File Size: 72 kb
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mar_15_workout_group_a.pdf
File Size: 72 kb
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mar_17_workout_group_a.pdf
File Size: 72 kb
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mar_21_workout_a__b.pdf
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Week 5 (Mar 8 - Mar 15)
Group B:
mar_8_workout_group_b.pdf
File Size: 71 kb
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mar_10_workout_group_b.pdf
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Group A:
mar_8_workout_group_a.pdf
File Size: 70 kb
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mar_10_workout_group_a.pdf
File Size: 69 kb
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mar_14_workout_group_ab.pdf
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Week 4 (Mar 1 - Mar 8)
Group B:
Group A:
mar_1_workout_group_b.pdf
File Size: 70 kb
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mar_1_workout_group_a.pdf
File Size: 72 kb
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mar_3_workout_group_a__b.pdf
File Size: 72 kb
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mar_7_workout_group_a__b.pdf
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Week 3 (Feb 22 - Mar 1)
THIS IS THE LAST WEEK OF INTRO PRACTICES

Intro Group Suggested Drills:
Fly - One Arm
Back - L Drill

Breast - 2 Kick 1 Pull (Long Glide), this is repeated because of how important the breaststroke kick is
Free - 6/3/6
Intro Group:
feb_22_workout_intro_7.pdf
File Size: 70 kb
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feb_24_workout_intro_8.pdf
File Size: 71 kb
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feb_28_workout_intro_9.pdf
File Size: 69 kb
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Group B:
feb_22_workout_group_b.pdf
File Size: 72 kb
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feb_24_workout_group_b.pdf
File Size: 71 kb
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feb_28_workout_group_b.pdf
File Size: 73 kb
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Group A:
feb_22_workout_group_a.pdf
File Size: 70 kb
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feb_24_workout_group_a.pdf
File Size: 71 kb
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feb_28_workout_group_a.pdf
File Size: 72 kb
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Week 2 (Feb 15 - Feb 22)
Intro Group Suggested Drills:
Fly - Dolphin Pulses
Back - Log Roll
Breast - 2 Kick 1 Pull (Long Glide)
Free - One Arm Extension
Intro Group:
feb_15_workout_intro_4.pdf
File Size: 72 kb
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feb_17_workout_intro_5.pdf
File Size: 71 kb
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feb_21_workout_intro_6.pdf
File Size: 70 kb
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Group B:
feb_15_workout_group_b.pdf
File Size: 71 kb
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feb_17_workout_group_b.pdf
File Size: 71 kb
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feb_21_workout_group_b.pdf
File Size: 70 kb
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Group A:
feb_15_workout_group_a.pdf
File Size: 72 kb
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feb_17_workout_group_a.pdf
File Size: 70 kb
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feb_21_workout_group_a.pdf
File Size: 71 kb
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Week 1 (Feb 7 - Feb 14)
Intro Group Suggested Drills:
Fly - 3 Left 3 Right 3 Together
Back - One Arm
Breast - Breast Arms with Free Kick
Free - One Arm

Intro Group:                                                     Group B:                                                            Group A:
feb_8_workout_intro_1.pdf
File Size: 79 kb
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feb_8_workout_group_b.pdf
File Size: 80 kb
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feb_8_workout_group_a.pdf
File Size: 80 kb
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feb_10_workout_intro_2.pdf
File Size: 80 kb
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feb_10_workout_group_b.pdf
File Size: 81 kb
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feb_10_workout_group_a.pdf
File Size: 81 kb
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feb_14_workout_intro_3.pdf
File Size: 69 kb
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feb_14_workout_group_b.pdf
File Size: 71 kb
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feb_14_workout_group_a.pdf
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2020-2021 Season Workouts (Fall)

  • Group A workouts will generally be easier to understand and have easier intervals. Pick this workout if you just want to get in the pool and swim with out too much thinking.
  • Group B workouts will generally be more advanced and have a focus on a very specific part of swimming. Pick this workout if you want to train to compete at nationals. 
2020-12-11-1211_workout_group_B.pdf
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2020-12-11-1211_workout_group_A.pdf
File Size: 80 kb
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2020-12-09-129_workout_group_B.pdf
File Size: 81 kb
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2020-12-09-129_workout_group_A.pdf
File Size: 84 kb
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2020-12-07-127_workout_group_B.pdf
File Size: 83 kb
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2020-12-07-127_workout_group_A.pdf
File Size: 83 kb
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2020-12-04-124_workout_group_B.pdf
File Size: 85 kb
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2020-12-04-124_workout_group_A.pdf
File Size: 85 kb
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2020-12-02-122_workout_group_B.pdf
File Size: 82 kb
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2020-12-02-122_workout_group_a.pdf
File Size: 82 kb
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2020-11-30-1130_workout_group_B.pdf
File Size: 84 kb
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2020-11-30-1130_workout_group_A.pdf
File Size: 82 kb
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2020-11-23-Thanksgiving_Dinner_Workouts.pdf
File Size: 114 kb
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2020-11-20-1120_workout_group_B.pdf
File Size: 86 kb
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2020-11-20-1120_workout_group_A.pdf
File Size: 85 kb
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2020-11-18-1118_workout_group_B.pdf
File Size: 86 kb
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2020-11-18-1118_workout_group_A.pdf
File Size: 83 kb
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2020-11-16-1116_workout_group_B.pdf
File Size: 83 kb
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2020-11-16-1116_workout_group_A.pdf
File Size: 84 kb
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2020-11-13-1113_workout_group_B.pdf
File Size: 94 kb
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2020-11-13-1113_workout_group_A.pdf
File Size: 94 kb
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2020-11-11-1111_workout_group_B.pdf
File Size: 85 kb
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2020-11-11-1111_workout_group_A.pdf
File Size: 85 kb
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2020-11-09-119_workout_group_B.pdf
File Size: 86 kb
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2020-11-09-119_workout_group_A.pdf
File Size: 86 kb
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2020-11-06-116_workout_group_B.pdf
File Size: 80 kb
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2020-11-06-116_workout_group_A.pdf
File Size: 80 kb
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2020-11-04-114_workout_group_B.pdf
File Size: 87 kb
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2020-11-04-114_workout_group_A.pdf
File Size: 81 kb
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2020-11-02-112_workout_group_B.pdf
File Size: 97 kb
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2020-11-02-112_workout_group_A.pdf
File Size: 94 kb
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2020-10-30-1030_workout_group_B.pdf
File Size: 83 kb
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2020-10-30-1030_workout_group_A.pdf
File Size: 87 kb
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2020-10-28-1028_workout_group_B.pdf
File Size: 81 kb
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2020-10-28-1028_workout_group_A.pdf
File Size: 82 kb
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2020-10-26-1026_workout_group_B.pdf
File Size: 85 kb
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2020-10-26-1026_workout_group_A.pdf
File Size: 86 kb
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2020-10-23-1023_workout_group_B.pdf
File Size: 84 kb
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2020-10-23-1023_workout_group_A.pdf
File Size: 85 kb
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2020-10-21-1021_workout_group_B.pdf
File Size: 84 kb
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2020-10-21-1021_workout_group_A.pdf
File Size: 82 kb
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2020-10-19-1019_workout_group_B.pdf
File Size: 85 kb
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2020-10-19-1019_workout_group_A.pdf
File Size: 86 kb
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2020-10-16-1016_workout_group_B.pdf
File Size: 84 kb
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2020-10-16-1016_workout_group_A.pdf
File Size: 84 kb
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2020-10-14-1014_workout_group_B.pdf
File Size: 85 kb
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2020-10-14-1014_workout_group_A.pdf
File Size: 79 kb
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2020-10-11-1011_workout_group_B.pdf
File Size: 85 kb
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2020-10-11-1011_workout_group_A.pdf
File Size: 81 kb
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2019-2020 Season Workouts 

2020-03-05-35_workout.pdf
File Size: 101 kb
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2020-03-04-34_workout.pdf
File Size: 87 kb
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2020-03-02-32_workout.pdf
File Size: 92 kb
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2020-03-01-31_swimming_workout.pdf
File Size: 90 kb
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2020-03-01-31_workout.pdf
File Size: 85 kb
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2020-02-28-228_workout.pdf
File Size: 89 kb
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2020-02-27-227_workout.pdf
File Size: 91 kb
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2020-02-24-224_workout.pdf
File Size: 89 kb
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2020-02-23-2232020.pdf
File Size: 92 kb
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2020-02-20-220_workout.pdf
File Size: 88 kb
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2020-02-17-217_workout.pdf
File Size: 95 kb
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2020-02-16-1216_workout_lactate.pdf
File Size: 88 kb
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2020-02-16-216_workout_non_lactate.pdf
File Size: 96 kb
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2020-02-14-214_workout.pdf
File Size: 92 kb
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2020-02-13-213_workout.pdf
File Size: 90 kb
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2020-02-07-27_workout.pdf
File Size: 85 kb
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2020-02-06-26_workout.pdf
File Size: 90 kb
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2020-02-03-23_workout.pdf
File Size: 93 kb
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2020-02-02-22_workout.pdf
File Size: 92 kb
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2020-01-31-131_work_out.pdf
File Size: 108 kb
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2020-01-30-130_workout_.pdf
File Size: 92 kb
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2020-01-27-127_workout.pdf
File Size: 93 kb
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2020-01-23-123_workout.pdf
File Size: 91 kb
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2019-12-09-129_workout.pdf
File Size: 98 kb
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2019-12-08-128_work_out.pdf
File Size: 97 kb
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2019-12-05-125_workout.pdf
File Size: 89 kb
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2019-12-02-122_workout.pdf
File Size: 100 kb
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