PRACTICES
Drill/Technique
Provides stroke technique instruction with drills to focus on difficult and important aspects of stroke technique necessary to improve swimming efficiency and speed. The Dayton Area Sharks know that the easiest and quickest way to become a better swimmer is through technique improvement.
Race Pace/USRPT
Race pace training involves achieving full speed even for short or middle distances. This includes adequate rest intervals and decomposing race distances such that full speed is still achievable even while under intense and continued training regimen..
Stroke
Stroke training focuses on other strokes beyond freestyle. This could include individual medleys consisting of Butterfly, Backstroke, Breaststroke, and Freestyle.
Endurance
Endurance training involves longer distances with a limited amount of rest. Typically, includes focus on even or improving pace over long distances.
Sprint
Sprint training involves short distances with significant intensity. Sprint includes large rest intervals that achieve near complete recovery. The focus is on strength and fast twitch response.
Training Plan
| 6-Day Schedule | Week A | Week B | Week C | Week D |
|---|---|---|---|---|
| Sunday | Test Set A | Test Set B | Test Set C | Test Set D |
| Monday | Drill | Kick | Drill | Kick |
| Tuesday | Endurance | Race Pace | Stroke | Sprint |
| Wednesday | USRPT | Stroke | Sprint | Endurance |
| Thursday | Stroke | Sprint | Endurance | Race Pace |
| Friday | Sprint | Endurance | Race Pace | Stroke |
Test Set A
This is the first test set for the team. It is designed to test the team's ability to perform drills and kicks. The team will be tested on their ability to perform drills and kicks in a variety of conditions. The team will be tested on their ability to perform drills and kicks in a variety of conditions.
Test Set B
This is the first test set for the team. It is designed to test the team's ability to perform drills and kicks. The team will be tested on their ability to perform drills and kicks in a variety of conditions. The team will be tested on their ability to perform drills and kicks in a variety of conditions.
Test Set C
This is the first test set for the team. It is designed to test the team's ability to perform drills and kicks. The team will be tested on their ability to perform drills and kicks in a variety of conditions. The team will be tested on their ability to perform drills and kicks in a variety of conditions.
Test Set D
This is the first test set for the team. It is designed to test the team's ability to perform drills and kicks. The team will be tested on their ability to perform drills and kicks in a variety of conditions. The team will be tested on their ability to perform drills and kicks in a variety of conditions.
DAS
