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Swim Practice Week 8-10 to 8-15

Change of practice times this week!  We have room for all swimmers. Tue Aug 11 12-2 and Thur Aug 13th 12 – 2 Dryland online Monday – Friday Zoom at 6:00pm Monday and Thursday Starting Aug 17th we move to 4:00 – 5.45 practice time at the Rock Hill Aquatic Center.  At this time, we

Swim Practice 8/5

We are now in Phase 1.5 – What does that mean?  15 swimmers per coach, and equipment used within that same group only. Group 1 2:00 – 4:00 Rock Hill Aquatic Center Nick Anderson Colin Barber Wyatt Barnes Jeantoine Dervil Norris Williams Grant Sorrells (Gone this week) Riley Hoofnagle Amelia Pach Samuel Pach Christian Russell

Dryland Workouts 8/3 – 8/7

Monday 8/3  – Rain is expected today.   Go through all exercises for 50 seconds and 10 seconds off (set up interval clock on phone or you can download one.) They drop an exercise each time, starting from the top. Jump Squats Plank push Ups Plank with shoulder tap Walking lunges V Ups Burpee (you can

Swim Practice 8/3

We are now in Phase 1.5 – What does that mean?  15 swimmers per coach, and equipment used within that same group only. Group 1 2:00 – 4:00 Rock Hill Aquatic Center Nick Anderson Colin Barber Wyatt Barnes Jeantoine Dervil Norris Williams Grant Sorrells (Gone this week) Riley Hoofnagle Amelia Pach Samuel Pach Christian Russell

Swim Practice 7.29

Group 1 2:00 – 4:00 Rock Hill Aquatic Center Nick Anderson Colin Barber (Gone this week) Wyatt Barnes Jeantoine Dervil Norris Williams Grant Sorrells Riley Hoofnagle Amelia Pach   RAYS – Stay with your RAYS practices until out of Phase 1 Lexi Atkinson Emilee Atkinson Wylie Bailey Casten Hoerschgens-Ham Mathias Hoerschgens-Ham Mason Martin Christian Smrekar

DryLand workouts Week 7/27 – 7/31

Monday Run for 30 – 45 Minutes – Goal distance is 3 miles Tuesday Drop Set – Do each work out for 50 seconds and then 10 seconds off.  Downloading an interval clock is the best way… After each time through, drop the exercise of your choice!  I usually just drop the from the top.

Monday 7/27

Group 1 2:00 – 4:00 Rock Hill Aquatic Center Nick Anderson Colin Barber (Gone this week) Wyatt Barnes Jeantoine Dervil Norris Williams Grant Sorrells Riley Hoofnagle RAYS – Stay with your RAYS practices until out of Phase 1 Lexi Atkinson Emilee Atkinson Wylie Bailey Casten Hoerschgens-Ham Mathias Hoerschgens-Ham Mason Martin Christian Smrekar Chloe Miller  

Dryland workouts Monday 7/20 – 7/24

Dryland workouts Monday 7/20 – 7/24 Monday – Run 30 Tuesday – Arm Day 50 seconds workout, 10 seconds rest.  Go through the set of 5 then a 5 minute jog.  Repeat this 4 times  (Download an interval clock will be the easiest way to keep up of your time) Push Ups Plank with a