ROCKSWIM will utilize, for the 2016/2017 swim season, the following pool workout times:
Monday Technique session 8:00 pm à 9:15 pm MUN Pool 5 lanes
Thursday Group 1 session 6:15 pm à 7:15 pm AQ Pool 5 lanes (based on 1:50 pace time or greater)
Thursday Group 2 session 7:15 pm à 8:15 pm AQR Pool 5 lanes (based on 1:50 pace time or less)
Sunday Speed session 5:45 pm à 6:45 pm AQ Pool 5 lanes
The length and intensity of the workouts for the two groups will be as follows:
Monday/Thursday Group 1 Workouts
Workout Length per hour: 1500-2500 m.
Focus for this group is on stroke technique and learning new strokes.
Average, but not necessarily restricted to the pace time* for 100m: from 1:50 - 2:30.
Swimmers with faster than above listed pace times can also benefit from this group.
Sunday/Thursday Group 2 Workouts
Workout Length per hour: 2500-4000 m.
Focus for this group is less technique, but more speed sessions.
Average, but not necessarily restricted to the pace time* for 100m: from 1:15 - 1:50.
*Pace time: Pace time refers to the total of rest and swim time taken to complete on regular intervals a fixed length of swim. For instance, the coach asks for a swimmer to swim 3 x 100m on a 2 min pace time. This means the swimmer swims the 100 m length and has a quick rest at the pool before starting on the 2nd 100m length 2 minutes after the first.
Please review this article on lap swimming etiquette (LSE 101)!
Please note that Masters Swimming Canada has released their 2013-2017 Rule Book; links are as follows:
English article http://mymsc.ca/Article.jsp?id=229
French article http://mymsc.ca/Article.jsp?locale=fr&id=230