Practice Schedule
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| 2009 - 2010 SHORT COURSE PRACTICE SWIM TIMES |
Download a copy of the 2009 - 2010 Short Course Practice Schedule
Each group has a very specific percentage of technique work versus training. The more advanced a swimmer
becomes results in a more intensive training regimen. If technique is not a primary focus in the beginning of a
swimmer’s career, that swimmer faces potential chronic injuries due to improper technique while training long
distances. This is RAC’s technique vs. training schedule for the beginner to intermediate stages:
SQUID SQUAD – 100% Technique
RED GROUP – 85-90% Technique / 10-15% Freestyle Endurance
WHITE GROUP – 50% Technique / 50% Endurance
BLUE GROUP – 30-40% Technique / 60-70% Endurance
JUNIOR GROUP – 20-25% Technique / 75-80% Endurance
becomes results in a more intensive training regimen. If technique is not a primary focus in the beginning of a
swimmer’s career, that swimmer faces potential chronic injuries due to improper technique while training long
distances. This is RAC’s technique vs. training schedule for the beginner to intermediate stages:
SQUID SQUAD – 100% Technique
RED GROUP – 85-90% Technique / 10-15% Freestyle Endurance
WHITE GROUP – 50% Technique / 50% Endurance
BLUE GROUP – 30-40% Technique / 60-70% Endurance
JUNIOR GROUP – 20-25% Technique / 75-80% Endurance
| Recommended Practice Attendance/Week |
| Expected Practice Attendance/Week |
RED GROUP:
WHITE GROUP:
BLUE GROUP:
WHITE GROUP:
BLUE GROUP:
2 -3 times/week
3 - 4 times/week
4 - 5 times/week
3 - 4 times/week
4 - 5 times/week
JUNIOR GROUP:
MARLIN GROUP:
SENIOR GROUP:
NATIONAL GROUP:
MARLIN GROUP:
SENIOR GROUP:
NATIONAL GROUP:
5 times/week
5 - 7 times/week
6 - 8 times/week
8 - 9 times/week
5 - 7 times/week
6 - 8 times/week
8 - 9 times/week
* if your child likes coming to practice
everyday, and is not losing interest, please
continue to attend everyday.
everyday, and is not losing interest, please
continue to attend everyday.
Dryland training will be offered to swimmers in Blue, Junior, Marlin, Senior, and National groups. All swimmers in these
groups are highly encouraged to be at the dryland practice. Dryland training assists in strength and conditioning for the
swimmer. It also helps in injury prevention and muscle balance, both of which are very important for swimmers at all
levels. Weight training will be offered to those swimmers who are 15 and older.
groups are highly encouraged to be at the dryland practice. Dryland training assists in strength and conditioning for the
swimmer. It also helps in injury prevention and muscle balance, both of which are very important for swimmers at all
levels. Weight training will be offered to those swimmers who are 15 and older.
| DRYLAND/WEIGHT TRAINING |
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