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.