Last Updated on May 18, 2025
New Year’s Resolution: Healthy Shoulders and Stronger Back and Core – Dryland Dynamic Warm-up Routine 5-10 minutes prior to swim. Prepare the nervous system to work. After swim workout, static stretches and relax overworked soft tissues.
Temporary Pool Re-location Fort Marcy, May 12-16, 2025 — Monday, Wednesday, Friday 5-6pm, (3lanes); Tuesday, Thursday and Friday 6:00 – 7:15am (3 lanes), Friday Noon-1pm (3 lanes).
2025 Fitness Series Challenges
May—Benchmark 2
After April’s 1K, the second benchmark 200-freestyle for time will be a breeze—and show you how far you’ve come since February—you’ve got this!
Workout for Monday PM & Friday AM
Workout for Tuesday AM
Workout for Wednesday PM and Thursday AM
Workout for Friday Noon
All lanes need to be reserved for daily workout. At this time we can not guarantee accommodations for drop-in, unannounced swim members. Please keep coach updated on days you plan to swim by Friday of previous week. Lastly, remember to cancel your self from roster if you are unable to attend workout. Coach will get an email notice of your cancellation. This is extremely helpful for coach on deck to re-assign lanes appropriately – please text coach on deck as a courtesy.