UPDATED AS OF JULY 17TH, 2024 - CURRENT FOR THE 2024/2025 SEASON
For any information, please contact the Head Coach, Baylee Munro at [email protected]
U of Regina Swim Team Training Schedule
We offer progams for Sprint, Middle, Distance, Stroke, IM, and everything in-between.
Sprint programming = 30-40km/wk, 7-8x swim (13.75h total) + 3 gym + specific drylands
75 min LC AM workouts 2.5-3.5km depending on training phase
90-120 min SC PM workouts 4.0-6.0km depending on training phase
Middle programming = 40-60km/wk, 8-9x swim (18h total) + 3 gym + activations / prehab
120 min workouts 4.5-6.5km depending on focus and training phase
Distance programming = 45-70km/wk, 9x swim (18h total) + 3 gym + activations / prehab
120 min workouts 5.0-8.0km depending on focus and training phase
Individual athlete schedules are designed to produce optimal long-term adaptation.
Training Schedule (Sprint)
Our current Sprint training schedule is as follows (8 swims, 5x2h + 3x1.25h with dryland):
Monday AM (LCM): 6:30-7:30am Dryland, 7:30-8:45am Swim (Skills & Speed)
Monday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Quality Kick)
Tuesday AM: 11:00-12:00pm Coached Gym in High Performance Centre
Tuesday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Power)
Wednesday AM (LCM): 6:00-6:15am Activation, 6:15-7:30am Swim (Race Pace), 7:30-8:15am Stretching
Wednesday PM: OFF
Thursday AM: 11:00-12:00pm Coached Gym in High Performance Centre
Thursday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Quality Kick)
Friday AM (LCM): 6:00-6:15am Activation, 6:15-7:30am Swim (Recovery), 7:30-8:15am Stretching
Friday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Power)
Saturday AM (LCM): 5:30-5:45am Activation, 5:45-7:45am Swim (Race Pace)
Saturday PM: Self-Scheduled Lift
Sunday AM: OFF
Sunday PM: OFF
This comes to a total of 21 hours per week.
Training Schedule (Middle)
Our current Middle training schedule is as follows (9 swims, 9x2h):
Monday AM (LCM): 5:15-5:30am Dryland, 5:30-7:30am Swim (Technique)
Monday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Quality Kick)
Tuesday AM: 11:00-12:00pm Coached Gym in High Performance Centre
Tuesday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Power)
Wednesday AM (LCM): 5:15-5:30am Activation, 5:30-7:30am Swim (Race Pace)
Wednesday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Aerobic)
Thursday AM: 11:00-12:00pm Coached Gym in High Performance Centre
Thursday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Quality Kick)
Friday AM (LCM): 5:15-5:30am Activation, 5:30-7:30am Swim (Recovery)
Friday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Power)
Saturday AM (LCM): 5:30-5:45am Activation, 5:45-7:45am Swim (Race Pace)
Saturday PM: Self-Scheduled Lift
Sunday AM: OFF
Sunday PM: OFF
This comes to a total of 23.25 hours per week.
Training Schedule (Distance)
Our current Distance training schedule is as follows (9 swims, 9x2h, with options to add more):
Monday AM (LCM): 5:15-5:30am Dryland, 5:30-7:30am Swim (Technique)
Monday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Quality Kick)
Tuesday AM: 11:00-12:00pm Coached Gym in High Performance Centre
Tuesday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Power/Aerobic)
Wednesday AM (LCM): 5:15-5:30am Activation, 5:30-7:30am Swim (Race Pace)
Wednesday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Aerobic)
Thursday AM: 11:00-12:00pm Coached Gym in High Performance Centre
Thursday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Quality Kick)
Friday AM (LCM): 5:15-5:30am Activation, 5:30-7:30am Swim (Recovery)
Friday PM (SCM): 2:15-2:30pm Activation, 2:30-4:30pm Swim (Power/Aerobic)
Saturday AM (LCM): 5:30-5:45am Activation, 5:45-7:45am Swim (Race Pace)
Saturday PM: Self-Scheduled Lift
Sunday AM: OFF
Sunday PM: OFF
This comes to a total of 23.25 hours per week.