Monday-Friday

5:30 a.m. to 7:00 a.m.

The 5:30 a.m. group comprises swimmers who compete on a regular basis, although any team member is welcome. Workouts are typically 4500 or more yards/meters and are swum at fairly challenging intervals. Coach Rick Walker swims with this group and directs the workout from the water. Contact him if you would like to swim with this group.

7:00 a.m. to 8:30 a.m.

This has traditionally been a loosely organized group that is starting to gain more followers (especially in the summer, when long course water is limited). For the swimmer who needs to swim early but does not want to get up before dawn, this is the group for you! Accommodations are made for all levels. There will be some folks doing the 5:30 intervals, others the 8:15 or 8:30 intervals.

8:15 a.m. to 9:45 a.m.

Consists of a blend of fitness and competitive swimmers. Typically swims 3500-4000 yards, mainly a freestyle based workout.Typical interval is 2:15 per 100 yards. First set starts at 8:15 a.m., so be there earlier for warm-up.

8:30 a.m. to 10:00 a.m.

Consists of a blend of fitness and competitive swimmers. Typically swims 3500-4000 yards, a mixed freestyle and stroke based workout.  Typical interval is 1:45 per 100 yards.

Saturday

7:00 a.m.

Marshall Pepe, Support Team member and 5:30 a.m. swimmer, leads this now (in)famous P90X-style swim workout. Prepare to mix drylands with intense sprint sets. A GREAT workout and BIG FUN. 7:00 a.m. start; breakfast immediately following. Rick always confirms this practice with an email blast to the group as due to local events, it is occasionally canceled or is scheduled earlier.