Expect

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