WHAT TO EXPECT
DCAC generally works out for 1.5 hours six times per week (see practice schedule). You can swim as many or as few practices as you would like. You should swim in a lane that best matches your speed and ability. If you have any questions about which lane is best for you, as a coach for guidance. Each practice will focus on improving stroke technique and building strength, endurance and aerobic conditioning.
WORKOUTS
This page provides workouts for your reference and use when you can't get to practice. You can print them out and bring them with you to whatever pool you want!
Workout Downloads (in PDF Format)
Workout 1 DOWNLOAD
Workout 2 DOWNLOAD
Workout 3 DOWNLOAD
Workout 4 DOWNLOAD
Workout 5 DOWNLOAD
Workout 6 DOWNLOAD
Workout 7 DOWNLOAD
Workout 8 DOWNLOAD
Workout 9 NOT AVAILABLE
Workout 10 DOWNLOAD
Workout 11 DOWNLOAD
Workout 12 DOWNLOAD
Workout 13 DOWNLOAD
Workout 14 DOWNLOAD
Workout 15 DOWNLOAD
Workout 16 DOWNLOAD
Workout 17 DOWNLOAD
Workout 18 NOT AVAILABLE
Workout 19 DOWNLOAD
Workout 20 DOWNLOAD
