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2022 Swim Season Info

Here is the information about the 2022 Season. All practices will be held a Pullen Aquatic Center

Clinics: Saturday. (10am-12pm) – 3 lanes (January 22nd – February 12th) – First session will be from 10-11 and second session will be from 11-12pm. The clinics will be first come first serve.

  • January 22nd – Breaststroke
  • January 29th – Backstroke
  • February 5th – Butterfly
  • February 12th – Freestyle/Open

Regular Practice:  Tuesday/Thursday 6-8pm – 6 lanes (Feb. 14 – May 31)

Swim Meets:

  • Fun meet with MOR – Saturday April 9th at Pullen.  Start time is 11:00am and the meet should last about an hour.  This is a great time for the athletes to get some practice in.
  • Duke Meet – Saturday May 14th 9:45am – 2:30pm.  Competition begins at 10:45am.  See email for detailed information about the meet
  • Summer Games – June 3rd – June 5th
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Daily Workout for 04-28-2020

Our Zoom workout of the day.

Total28:30Block TimeTotal
WARM UP
small to large arm circles forward00:20
shake arms out00:10
small to large arm circles backward00:20
shake arms out00:10
pat your back00:20
90* front00:20
twist swing arms00:20
arms out turn liquid out00:20
soccer kick touch feet00:30
knees up touch w/ hands00:30
normal march00:30
march feet wide 00:30
kick bottom hands on hips00:30
kick bottom hands front and open00:30
Side bend hand to opposite foot00:30
knees up touch w/ hands00:30
reach up – side to side00:30
Toy soldier 00:20
Total Block Time07:1007:10
BLOCK 2 – Cardio Block – repeat 4
high knees or march use arms00:20
rest00:10
side to side skater or side step00:20
rest00:10
jumping jacks00:20
rest00:10
pop squat – turn to each side00:20
rest00:10
Total Block Time08:0015:10
BLOCK 3 – Strength – repeat 4
Bicycle alternate legs with arms00:20
rest00:10
high crunches00:20
rest00:10
flutter kick00:20
rest00:10
push-ups00:20
rest00:10
Total Block Time08:0023:10
BLOCK 4 – Flexibility Block
squat windmill – circle back and forward00:20
legs shoulder apart reach to R the side hand on leg00:20
legs shoulder apart reach to L the side hand on leg00:20
Shoulder stretch R & L00:20
Tricep Stretch R & L00:40
forward fold/ sway00:20
standing quad stretch R & L00:40
hurdler R & L00:40
Butterfly Stretch00:20
figure 4 R00:20
figure 4 L00:20
knee to chest R & L00:40
Total Block Time05:2028:30
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Daily Workout for 04-14-2020

Our Zoom workout of the day.

Total35:50Block TimeTotal
WARM UP
small to large arm circles forward00:30
shake arms out00:10
small to large arm circles backward00:30
shake arms out00:10
pat your back00:30
Side bend hand to opposite foot00:30
Twist R to L arms out00:30
knees up touch w/ hands01:00
march pumping arms – step back / foward01:00
hands hips moving side to side01:00
marching hands up goal post01:00
Total Block Time06:5006:50
BLOCK 1 – Strength
Straight Leg Raises R Front / Side02:00
bicep curls x 2 with rest01:00
tricep extension single01:00
Straight Leg Raises L Front / Side02:00
bicep curls x 2 with rest01:00
tricep extension single01:00
Total Block Time06:5013:40
BLOCK 2 – Cardio (marching between)
kick bottom – hands front and open01:00
march00:30
move side to side with sqaut01:00
march00:30
side to side and jabs01:00
march00:30
kick bottom and rows01:00
march00:30
punchs and rotate01:00
march00:30
jumping jack or star jump01:00
march00:30
squat and press01:00
march00:30
knee repeater L forward R back arms to knee01:00
knee repeater R forward L back arms to knee01:00
march00:30
straigh punches01:00
march00:30
knee up and chest press01:00
march00:30
side step squat01:00
march00:30
Total Block Time17:3031:10
STRETCH BLOCK
stream line straight00:20
stream right00:20
stream left00:20
Shoulder stretch R & L00:20
Tricep Stretch R & L00:40
forward fold/ sway00:20
standing quad stretch R & L00:40
hurdler R & L00:40
Butterfly Stretch00:20
knee to chest R & L00:40
Total Block Time04:4035:50