Practice Times

Please check this page frequently for updates.
Monday-Friday 5:30-6:30AM and Monday-Thursday 5:30-6:30PM
Saturdays 7:00-8:00AM

Note: Coaches and Practice Times are subject to change!

Workouts are usually between 2,300-3,500 yards, and each day has a different emphasis:

Monday- AM Middle Distance
PM Middle Distance/Open water tech

Tuesday- IM/Stroke

Wednesday- Distance

Thursday- Coaches Choice

Friday- Sprint "Aloha Friday"

Saturday- Coaches Choice 
If  long course, we appreciate your help in switching the course back after workout :) !!

Sample Workouts

10/22/12 AM

Warm Up

400 100Fr 100IM 100k 100FR Build

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Main Set

8x100 3@1:25 1@1:20

4x175 pull @2:20

4x150 2@2:05 2@1:55

5x100 3@1:25 2@1:20

2x200 pull @2:20

2x150 @1:55

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Warm Down

200 as 50kick 50build 50 kick 50 easy

                                                                                                Total: 3,900

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10/23/12

Warm Up

300 Free 100 Kick descend

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Pre Set

5x50 @50 as half way underwater kick easy

5x100 2@120 1@115 1@10 1@20

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Main Set

20x25 10@30 as 1Easy 2Fast FR, FLY, BR 10@25 as 1 Easy 2 Fast FR, FLY, BR

10x50

6x50 as 50Easy@100, 50 Fast Bk @50,2x50 Fast Kick @55, 50 Fast Bk@50, 50 Easy

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Pull Set

300 Breathing 3,5,3,7

1x100 Breathing 3,5,3,7

1x100 Breathing 2 BPL

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Warm Down

100

                                                                                Total = 3,000