TRAINING:
All practices are approximately 1-hour. Costs/Dues can be found in the FAQ's.
DAYS/TIMES:
LOCATIONS:
*Location of 5;30am, 6:30am, 7:30am practices: Hopkins Eisenhower Community Center (1001 Hwy. 7, Minnetonka)
*Location of 6:00am practices: Hopkins North Jr. High (10700 Cedar Lake Rd., Minnetonka MN 55345)
*** Tuesdays: Temporarily at West Jr. High (3830 Baker Rd., Minnetonka) in the spring ***
*Location of 6:15am Tech Classes: Hopkins West Jr. High School (3830 Baker Rd., Minnetonka)
Please commit to a weekly schedule (as much as work/family/life allows) - such as MWF at 6:30am, MTTh at 6:00am, TTh at 7:30am, MThF at 5:30am, etc. This helps us identify which days, times, and lanes have room for others to join.
According to swimming ability, each lane works together to complete the scheduled practice (see below). The deck coach encourages, directs and critiques throughout the practice. The average pace times below are intervals/send-offs, not actual swimming paces.
Lane 100 Yd. Intervals (avg.) Total in 1-hour (avg.) Open Water 1/2 Mile (avg.)
1* 2:20 2200 yards 25-30+ min
1 1:55 2700 yards 21-25 min
2 1:45 2900 yards 16-21 min
3 1:35 3200 yards 13-16 min
4 1:25 3600 yards 11-13 min
5 1:15 4000 yards 9-10 min
SAMPLE PRACTICE I:
L5 L4 L3 L2 L1
500 ch 500 ch 400 ch 400 ch 400 ch
8x200 ch @ 2:45 6x200 ch @ 3:00 8x150 ch @ 2:25 6x150 ch @ 2:45 5x200 ch @ 4:00
8x50 ch @ :45 6x50 ch @ :50 8x50 ch @ :55 6x50 ch @ 1:00 4x50 ch @ 1:15
4x200 fr @ 2:30 4x200 fr @ 2:45 4x150 fr @ 2:15 4x150 fr @ 2:35 3x200 fr @ 3:45
4x50 ch @ 1:00 4x50 ch @ 1:05 4x50 ch @ 1:10 4x50 ch @ 1:15 2x50 ch @ 1:30
2x200 fr @ 2:15 2x200 fr @ 2:30 2x150 fr @ 2:05 2x150 fr @ 2:25 1x200 fr @ 3:30
2x50 ez 2x50 ez 2x50 ez 2x50 ez 50 ez
4000 3500 3200 2800 2550
SAMPLE PRACTICE II:
L5 L4 L3 L2 L1
600 ch 400 ch 400 ch 400 ch 400 ch
8x100 k/s @ 1:35 6x100 k/s @ 1:45 4x100 k/s @ 1:55 2x100 k/s @ 2:10 2x100 k/s @ 2:30
12x50 ch @ :40 (desc x4) 12x50 ch @ :45 (desc x4) 12x50 ch @ :50 (desc x4) 12x50 ch @ :55 (desc x4) 8x50 ch @ 1:00 (desc x4)
4x150 dr/s @ 2:10 4x150 dr/s @ 2:30 3x150 dr/s @ 2:45 2x150 dr/s @ 3:00 2x150 dr/s @ 3:30
9x50 ch @ :45 (desc x3) 9x50 ch @ :50 (desc x3) 9x50 ch @ :55 (desc x3) 9x50 ch @ 1:00 (desc x3) 6x50 ch @ 1:05 (desc x3)
2x200 ch @ 2:45 2x200 ch @ 3:15 2x200 ch @ 3:45 2x200 ch @ 4:15 2x200 ch @ 4:45
6x50 ch @ :50 (eve fast) 6x50 ch @ :55 (eve fast) 6x50 ch @ 1:00 (ev fast) 6x50 ch @ 1:05 (ev fast) 4x50 ch @ 1:10 (ev fast)
50 ez 50 ez 50 ez 50 ez 50 ez
3800 3400 3050 2700 2250
DAYS/TIMES:
- Monday 5:30am, 6:00am*, 6:30am, 7:30am
- Tuesday 5:30am, 6:00am*, 6:30am, 7:30am
- Wednesday 5:30am, 6:00am*, 6:30am, 7:30am
- Thursday 5:30am, 6:00am*, 6:30am, 7:30am
- Friday 5:30am, 6:00am*, 6:30am, 7:30am
- Saturday (new!) 6:45am (North Jr. High)
LOCATIONS:
*Location of 5;30am, 6:30am, 7:30am practices: Hopkins Eisenhower Community Center (1001 Hwy. 7, Minnetonka)
*Location of 6:00am practices: Hopkins North Jr. High (10700 Cedar Lake Rd., Minnetonka MN 55345)
*** Tuesdays: Temporarily at West Jr. High (3830 Baker Rd., Minnetonka) in the spring ***
*Location of 6:15am Tech Classes: Hopkins West Jr. High School (3830 Baker Rd., Minnetonka)
Please commit to a weekly schedule (as much as work/family/life allows) - such as MWF at 6:30am, MTTh at 6:00am, TTh at 7:30am, MThF at 5:30am, etc. This helps us identify which days, times, and lanes have room for others to join.
According to swimming ability, each lane works together to complete the scheduled practice (see below). The deck coach encourages, directs and critiques throughout the practice. The average pace times below are intervals/send-offs, not actual swimming paces.
Lane 100 Yd. Intervals (avg.) Total in 1-hour (avg.) Open Water 1/2 Mile (avg.)
1* 2:20 2200 yards 25-30+ min
1 1:55 2700 yards 21-25 min
2 1:45 2900 yards 16-21 min
3 1:35 3200 yards 13-16 min
4 1:25 3600 yards 11-13 min
5 1:15 4000 yards 9-10 min
SAMPLE PRACTICE I:
L5 L4 L3 L2 L1
500 ch 500 ch 400 ch 400 ch 400 ch
8x200 ch @ 2:45 6x200 ch @ 3:00 8x150 ch @ 2:25 6x150 ch @ 2:45 5x200 ch @ 4:00
8x50 ch @ :45 6x50 ch @ :50 8x50 ch @ :55 6x50 ch @ 1:00 4x50 ch @ 1:15
4x200 fr @ 2:30 4x200 fr @ 2:45 4x150 fr @ 2:15 4x150 fr @ 2:35 3x200 fr @ 3:45
4x50 ch @ 1:00 4x50 ch @ 1:05 4x50 ch @ 1:10 4x50 ch @ 1:15 2x50 ch @ 1:30
2x200 fr @ 2:15 2x200 fr @ 2:30 2x150 fr @ 2:05 2x150 fr @ 2:25 1x200 fr @ 3:30
2x50 ez 2x50 ez 2x50 ez 2x50 ez 50 ez
4000 3500 3200 2800 2550
SAMPLE PRACTICE II:
L5 L4 L3 L2 L1
600 ch 400 ch 400 ch 400 ch 400 ch
8x100 k/s @ 1:35 6x100 k/s @ 1:45 4x100 k/s @ 1:55 2x100 k/s @ 2:10 2x100 k/s @ 2:30
12x50 ch @ :40 (desc x4) 12x50 ch @ :45 (desc x4) 12x50 ch @ :50 (desc x4) 12x50 ch @ :55 (desc x4) 8x50 ch @ 1:00 (desc x4)
4x150 dr/s @ 2:10 4x150 dr/s @ 2:30 3x150 dr/s @ 2:45 2x150 dr/s @ 3:00 2x150 dr/s @ 3:30
9x50 ch @ :45 (desc x3) 9x50 ch @ :50 (desc x3) 9x50 ch @ :55 (desc x3) 9x50 ch @ 1:00 (desc x3) 6x50 ch @ 1:05 (desc x3)
2x200 ch @ 2:45 2x200 ch @ 3:15 2x200 ch @ 3:45 2x200 ch @ 4:15 2x200 ch @ 4:45
6x50 ch @ :50 (eve fast) 6x50 ch @ :55 (eve fast) 6x50 ch @ 1:00 (ev fast) 6x50 ch @ 1:05 (ev fast) 4x50 ch @ 1:10 (ev fast)
50 ez 50 ez 50 ez 50 ez 50 ez
3800 3400 3050 2700 2250
