| Chambersburg YMCA Swim Team 570 East McKinley Street Chambersburg, Pennsylvania 17201 (717) 263-8508 |
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2011-2012 Short Course Practice Schedule and Fees
Level I: $258.00 available in 6 payments of $43.00
Practice: September 12-March 1 M, W, TH 6:30-7:30
Level II: $330.00 available in 6 payments of $55.00
Practice: September 12-March 1 M-TH 5:15-6:30
Level III: $426.00 available in 6 payments of $71.00
Practice: September 12-March 16 M-TH 3:15-5:15, Fri 3:15-4:15
Level IV: $426.00 available in 6 payments of $71.00
Practice: September 12-March 30 M-TH 3:15-5:15, Fri 3:15-4:15
Level IV (High School Swimmers): $351.00 available in 6 payments of $58.00
Practice: September 12-March 30 M-TH 3:15-5:15, Fri 3:15-4:15
OFFSEASON TRAINING PLAN
The offseason training plan is designed to build strength and explosiveness. It is not
designed to improve aerobic swimming fitness. Therefore, the "swimming" portion of
the offseason training plan is focused solely on building anaerobic capacities and is
designed for strength and speed. The plan does not incorporate "swim practices", as
we would like to focus on cross-training to develop overall athletic ability that will
translate into faster swimming once the summer season starts. If an individual would
like to go above and beyond the training plan and do actual swim practices, I would
be more than happy to write practices for each individual.
Mondays and Fridays Strength Training Workouts
Tuesdays and Thursdays Swimming Strength Development Workouts
Wednesday Plyometric Workouts
Link to Dynamic Stretches
*Some of these exercises may need explained. Stop in this week to have exercises
explained and I will help
*Plyometric Workouts are only for National Level Swimmers and Above
*Cords may only be used under supervision and by swimmers 12 and Above
*Swimmers Under the Age of 15 must be with an adult to Use the Weight Room.
Most Dryland Exercises can be performed in the pool area. The VASA Machine can
be used as a substitute to the shoulder weight exercises. Med Balls may be used in
pool area instead of dumbbells.
Level I: $258.00 available in 6 payments of $43.00
Practice: September 12-March 1 M, W, TH 6:30-7:30
Level II: $330.00 available in 6 payments of $55.00
Practice: September 12-March 1 M-TH 5:15-6:30
Level III: $426.00 available in 6 payments of $71.00
Practice: September 12-March 16 M-TH 3:15-5:15, Fri 3:15-4:15
Level IV: $426.00 available in 6 payments of $71.00
Practice: September 12-March 30 M-TH 3:15-5:15, Fri 3:15-4:15
Level IV (High School Swimmers): $351.00 available in 6 payments of $58.00
Practice: September 12-March 30 M-TH 3:15-5:15, Fri 3:15-4:15
OFFSEASON TRAINING PLAN
The offseason training plan is designed to build strength and explosiveness. It is not
designed to improve aerobic swimming fitness. Therefore, the "swimming" portion of
the offseason training plan is focused solely on building anaerobic capacities and is
designed for strength and speed. The plan does not incorporate "swim practices", as
we would like to focus on cross-training to develop overall athletic ability that will
translate into faster swimming once the summer season starts. If an individual would
like to go above and beyond the training plan and do actual swim practices, I would
be more than happy to write practices for each individual.
Mondays and Fridays Strength Training Workouts
Tuesdays and Thursdays Swimming Strength Development Workouts
Wednesday Plyometric Workouts
Link to Dynamic Stretches
*Some of these exercises may need explained. Stop in this week to have exercises
explained and I will help
*Plyometric Workouts are only for National Level Swimmers and Above
*Cords may only be used under supervision and by swimmers 12 and Above
*Swimmers Under the Age of 15 must be with an adult to Use the Weight Room.
Most Dryland Exercises can be performed in the pool area. The VASA Machine can
be used as a substitute to the shoulder weight exercises. Med Balls may be used in
pool area instead of dumbbells.