Practice Schedule
Where | New Swimmers | Returning Swimmers | Weekly Training Schedule | Dryland Information | Stretch Day Information | Practice Rules
Where: Practices are held at the Greenhaven Cabana Club North heated outdoor pool, located at 6207 Riverside Boulevard.
New Swimmers: Wednesday, March 31st
6 and Under |
4:00pm – 4:45pm |
The first 25 minutes will be the New Swimmer Assessment. The remainder of the time will be open for Q & A. |
7-8 |
4:45pm – 5:30pm |
The first 25 minutes will be the New Swimmer Assessment. The remainder of the time will be open for Q & A. |
9-10 |
5:30pm – 6:15pm |
The first 25 minutes will be the New Swimmer Assessment. The remainder of the time will be open for Q & A. |
11 and Up |
6:15pm – 7:00pm |
Open Q & A |
ALL RETURNING STINGRAYS: Please come to the color group in which you finished last season. i.e. If you were in Green Group, please show up on Thursday, April 1st at 5:15pm. (Refer to the Practice Schedule for practice times).
APRIL 1th – JUNE 12th
Blue |
(4-6 yr old New Stingrays) |
4:00pm – 4:30pm |
Stretch days on Fridays |
Orange |
(7-8 yr old New Stingrays) |
4:30pm – 5:15pm |
Stretch days on Fridays |
Green |
(9-10 yr old New Stingrays) |
5:15pm – 6:15pm |
Stretch days on Fridays |
Yellow |
(11-12 yr old New Stingrays) |
6:15pm – 7:15pm |
Stretch days on Fridays |
Purple |
(13-14 yr old New Stingrays) |
7:15pm – 8:45pm |
Dryland Practices are everyday before practice 15- 20mins |
Red |
(15-18 yr old NEW Stingrays) |
7:15pm – 8:45pm |
Drlyand practices are everyday before practice 15-20mins |
*New Swimmers ages 11-Up please come to the time according to your age. We will place you in the most appropriate group by the end of the week
JUNE 15th – JULY 17th
Red |
6:30 am- 8:15 am |
Dryland everyday: 8:15 to 9:15am |
Purple |
7:00 am – 8:15 am |
Dryland everyday: 8:15 to 9:00am |
Yellow |
8:15 am – 9:15 am |
Stretch day on Friday |
Stretch days will be held during practice. |
Green |
9:15 am – 10:15 am |
Stretch day on Friday |
Orange |
10:15 am – 11:00 am |
Stretch day on Friday |
Blue |
11:00 am – 11:30 am |
Stretch day on Friday |
Night Practice: Only for swimmers with proof of enrollment in year-round school, summer school or summer camps |
Blue: 8 pm-8:30 pm
Orange through Red: 8:00pm-9:00pm |
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Weekly Training Schedule
Monday: Bionic-Ray Day: The focus will be on aerobic training.
Tuesday: Stroke-and-Skill Day: The focus will be on stroke drills and racing skills.
Wednesday: Stingray-Challenge Day: The focus will be on completing a unique workout challenge.
Thursday: Stroke-and-Skill Day: The focus will be on stroke drills and racing skills.
Friday: Work-Before-Play Day: After certain workout goals are completed, we will possibly play various water games.
Dryland Information
Dryland training for Purple and Red groups will help the swimmers increase their flexibility, muscle development, strength, power, and endurance. As is with our water training, the dryland training will be appropriately matched to the swimmers’ capabilities. Please refer to the practice schedule to find out when your swimmer must come to practice prepared for dryland (more information below).
Stretch days (for blue, orange, green, and yellow) are a great way to keep good flexibility, talk about race strategies, and play games. Stretch days will be held every Friday.
Purple: Please have swimmers bring two water bottles, tennis shoes/socks, workout clothes
Red: Please have swimmers bring two water bottles, tennis shoes/socks, workout clothes.
We will discuss and notify the swimmers if other equipment is needed.
Dryland workouts will include running, pushups, core workouts, stretch cord workouts,
Stretch Day Information
Swimmers must bring on Fridays including to swim suits and goggles the following:
Blue: Please have swimmers bring two water bottles, tennis shoes/socks, workout clothes
Orange: Please have swimmers bring two water bottles, tennis shoes/socks, workout clothes
Green: Please have swimmers bring two water bottles, tennis shoes/socks, workout clothes
Yellow: Please have swimmers bring two water bottles, tennis shoes/socks, workout clothes
Stretch days will include: stretching, running, and games.
Practice Rules
In order to assure that this season is a success for each and every Stingray involved, the coaches ask that you follow four rules:
- Be Prepared
- Arrive at least 10 minutes prior to the start of practice.
- Bring all necessary equipment (suits, caps, goggles, ear plugs ... )
- All Stingrays are required to wear goggles at every practice.
- Swim caps are required for those with longish hair and recommended for all Stingrays.
- Be a Hard Worker
- Always try your best in practices and meets.
- Listen to and obey the coaches' instructions.
- Respect your hard-working teammates by:
--Not talking wen the coach is talking
--Staying off the lanelines
--Staying off the bottom of the pool
--Swimming from wall to wall without stopping or turning around
--Keeping your hands and feet to yourself.
- Be a Good Sport
Stingrays team together and support one another by:
- Being sensitive, friendly, and polite to all fellow swimmers
- Encouraging each other during practices and meets
- Participating in team cheers and activities.
- Have Fun!
Swimming is fitness, friends, and
