Workouts

 Work Out #1

Warm-Up 

 1. 200 yards freestyle – Smooth and easy, focus on long arms (yes, flip turns) 

 2. 100 yards kick 3. 4 x 25 yards drill – Alternate catch-up drill, fingertip drag, or one-arm freestyle.  

Main Set Ladder (600 yards) 

 • 50 yards at moderate pace (70% effort) – Rest :10 • 100 yards steady pace (75% effort) – Rest :15 

 • 150 yards build speed (start moderate, finish strong) – Rest :20 

 • 200 yards controlled, steady pace (focus on even splits) – Rest :30 

 • 150 yards descend (first half moderate, second half fast) – Rest :20 

 • 100 yards strong effort (85% effort) – Rest :15 

 • 50 yards sprint (90–95% effort) – Rest :10 Pacing (4 x 150 yards) 

 • 150 freestyle at goal pace (track your splits) – Rest :15 

 • Repeat x4, trying to hit consistent times on all four reps. 

 Cool-Down 

 1. 200 yards choice – Mix strokes, swim easily. 

 2. 100 yards kick – Gentle effort. 

 3. 100 (50 Kick, 50 Swim)

Sign up for Spring 2025

Starts Feb 10th at 5:30pm for most levels, Beginning levels 5:20 or 6:00pm

Swimmers coming back that are already on the team sign up on the link:

https://docs.google.com/spreadsheets/d/1M7DrTiFGjzqw9xtmUUUr5Rc0G1jHn6h_bfMMABeVDWk/edit?usp=sharing


Try-outs for New Swimmers Feb 4th Tues at 5:30pm: Click on link below to sign up. 

https://docs.google.com/spreadsheets/d/1Oosc6juYoddIy3AHp9fXLlheUU9eKP57GqDX0Gdmtn4/edit?usp=sharing


Nov 20th Meet

 Icat Swim Meet @ Aquatic Center

warmup at 5:15pm

Starts at 5:30pm- 6:30pm

$2.00 per swimmer

Sign up by November 14th

Entries for the swimmers:

https://drive.google.com/file/d/1rEgMB0-VdSNRSD3jVXo55LvzBIz7IYB8/view?usp=sharing

Try out for Fall 2024 & Signups for Returning Swimmers

 Try outs for Fall Season September 4th at 5:30 or 6:00pm 

sign up on the google sheet link below:

https://docs.google.com/spreadsheets/d/1Oosc6juYoddIy3AHp9fXLlheUU9eKP57GqDX0Gdmtn4/edit?usp=sharing


Practice will start September 9th at 5:20-6:30pm until November Thanksgiving Break. (Beginning class is on 40 mins long, upper levels are an hour.)

No swim Practice when school is on break or holidays. 

Monday-Thursday

Cost:  $50.00 a Month/ or $150 for the Fall, per swimmer

Remind: 81010@icatt 

messages for the practices and info for the team.Returning swimmers sign up on the link below:

https://docs.google.com/spreadsheets/d/1ggIt0btKiZ_

aRTBT-_HpvXLhNIE3hcpb3TgQr7gdeEM/edit?usp=sharing

Payments by Venmo @Meg-Mos

Send payment by Sept 3rd before I have tryouts. Thanks!


Summer Swim Meet Info 2024

 Icat Swim Meet

July 23rd

Fillmore Swim Meet

55 S 100 W Street, Fillmore UT 84631

Arrive by 9:00am, warmup is at 9:30am

(7-11yr olds warm up for 15 mins, 12-13yr olds warm up for 20 mins, 14-18yr olds warm up for 25 mins)

Meet starts at 10am

Entries: 

https://drive.google.com/file/d/1Q-zn6FivPPjwSiPBfb_bIRbhL--iNVgF/view?usp=sharing


Sign up link and info for all summer meets:

https://docs.google.com/spreadsheets/d/1iN_u5pj6y9O93mPnoJBLaXtZaw0mt_SI8E7JvwRE4Vg/edit?usp=sharing


Workouts

 Work Out #1 Warm-Up   1. 200 yards freestyle – Smooth and easy, focus on long arms (yes, flip turns)   2. 100 yards kick 3. 4 x 25 yards dr...