GMU logo  

 

Mason Swim Club

  
 

 

PRACTICE PAGE

 

Practice Schedule

  • Monday, Wednesday and Friday 6:30-8:30pm
  • Tuesday and Thursday 9-10pm

Coaches

  • Those that are interested in helping out should contact Hayley.

Notes

  • Comments and suggestions about the practices are welcome.
  • These practices are written for the top swimmers of our group. Please keep your own abilities and goals in mind--modify the intervals and yardage for yourself as appropriate. There is usually a "modifications" section of every practice with suggestions on how best to change the practice without missing the goal.
  • The "maximum yardage" is indicated next to each practice link. Every practice can be modified. There are directions in each practice file specific to that practice to detail how to reduce the yards and still get the benefit of the practice.
  • Weeks one through seven are listed below as sample practices.

Practice Links

PRACTICE NOTES--PLEASE READ FIRST!

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

 

Info on Shoulder maintenance (for the healthy shoulder)

A few notes on shoulder pain:

  • Treat the area as soon as you feel pain. DO NOT 'swim through it'!
  • Make sure you ease into shape. Don't jump in and do 5000 yards on the first day. Take 2-3 weeks to build up your goal yardage. Increasing the intensity (too much fast swimming) or distance (too many yards) too quickly is one way to injure your shoulder.
  • Be very careful with other exercises in the gym while you're swimming. Adding too many upper body exercises (push ups, pull ups, shoulder presses, overhead activities) on top of all the swimming is a great way to inflame your rotator cuff.
  • You may be able to prevent shoulder pain by keeping the joint balanced. Please see the link "Info on Shoulder maintenance" for details on how to balance your rotator cuff, shoulder stabilizers and core muscles.
  • DISLCAIMER: Obviously, the best person to talk to about shoulder pain is your doctor. The information on this website is in NO WAY a substitute for a medical professional. Please take this information at your own risk.

 
MENU