Swim Schedule

First swim of the season will be Thursday Sep 21.

ROCKSWIM will utilize, for the 2017/2018 swim season, the following pool workout times:


Monday        8:30 pm to 9:30 pm MUN Pool 5 lanes


Thursday   Group 1 session       6:15 pm to 7:15 pm AQ Pool 5 lanes (based on 1:50 pace time or greater)


Thursday    Group 2 session      7:15 pm to 8:15 pm AQR Pool 5 lanes (based on 1:50 pace time or less)


Sunday           5:45 pm to 6:45 pm AQ Pool 5 lanes


The length and intensity of the workouts for the two groups will be as follows:


 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.


 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