Carleton Varsity Swim Team Pre-Season Conditioning Camp 2005-2006
(updated August 30th, 2005)

A Swimming pre-season swim conditioning camp will take place from Friday, August 26th to Monday, September 5th, 2005. This camp is free of charge and open to all those planning to try out for the 2005-2006 Varsity Swimming and Water Polo teams.

Note that the swim, weights and mental training sessions are shown below, along with a Varsity Athlete Welcome Session and a Team Dinner, and some team building events. Addiitonal team building activities may be added.

While the pre-season camp is optional, and you can attend as many or as few workouts as you like, you are encouraged to attend as much of the camp as possible. This will allow you to meet your team-mates and get a jump on the season, leading to better in-season performances.

The pre-season weights workout has been added below.

Pre-Season Camp Schedule:

Throughout Camp

One on one meetings with Lynn to discuss your upcoming season

meetings will last approximately 15min
sign up on schedule posted on pool bulletin board
bring your completed season goals form (available at workout)

Friday, August 26th

Student Academic Success Centre Welcome Session 1-4:30pm Tory Building 3rd Floor Lobby (see details below)
Swim 6-8pm Coach: Lynn

Saturday, August 27th

Swim 8-10am Coach: Lynn
10:30am: Meet in Lobby for women's outing to Value Village (South Keys)
Swim 6-8pm Coach: Lynn
Evening: Splash Bash Part I (details TBA)

Sunday, August 28th

Swim 8-10am Coach: Lynn
Swim 6-8pm Coach: Lynn

Monday, August 29th

Swim 6:30-8:30am (deep end; optional swim only workout with Masters; limited numbers can be accommodated) Coach: Lynn
Weights 9-10am Leaders: Alex / Mark / Lynn
Swim 7-9pm (7-7:15pm dryland) Coach: Lynn

Tuesday, August 30th

1pm: Meet in Lobby for afternoon of Frisbee in Brewer Park
Swim 7-9pm (7-7:15pm dryland) Coach: Tarek

Wednesday, August 31st

Swim 6:30-8:30am (deep end; optional swim only workout with Masters; limited numbers can be accommodated) Coach: Lynn
Weights 9-10am Leaders: Mark / Lynn
Swim 7-9pm Coach: Claudia

Thursday, September 1st

Swim 7-9pm (7-7:15pm dryland) Coach: Tarek

Friday, September 2nd

Swim 6:30-8:30am (deep end; optional swim only workout with Masters; limited numbers can be accommodated) Coach: Lynn
Weights 9-10am Leaders: Mark / Lynn
Mental Training 5-6pm (Athletics Room 3104 [Board Room]): Leader: Garry
Swim 6-8pm Coach: Tarek
Evening: Splash Bash Part II (details TBA, and there will also be a Part III on a later date!)

Saturday, September 3rd

Swim 9:30-11:30am Coach: Lynn
Swim 6-8pm Coach: Lynn

Sunday, September 4th

Swim 8-10am Coach: Lynn
Weights 10:30-11:30am Leaders: Mark / Lynn
Swim 6-8pm Coach: Lynn
Team Dinner 9pm

Monday, September 5th

Swim 3:30-5:30pm Coach: Lynn

Pre-Season Weights Schedule (for the first three weeks):

Frequency:
first week: three times (preferably Mon/Wed/Fri with the team)
second week: twice (preferably Sun with the team, and then once later in the week with a partner)
third week: twice (with a partner)

Sets: 2
Reps: 12-14 (1st 2 weeks) 10-12 (3rd week)
Rest Interval: 45-60 seconds
Time Under Tension: 2-0-2-0 (i.e. 2 seconds down - 0 second pause - 2 seconds up - 0 second pause at the top)

1. Single Arm Dumbbell Bench Press
2. Single Arm Seat Rows/Dumbbell Rows
3. Step-Ups/Single Leg Squats
4. Front Plank: 1 min
5. Side Plank: 30sec each side
6. Back Plank (on the bench): 1min
Notes: Exercises 1-3 can be done in any order. Exercises 4-6 can be done in any order. However, all of exercises 1-3 should be done before any of 4-6.

Points to remember:
When things get easy, increase the weight.
Lift with a spotter.
If you have any questions please feel free to ask Alex, Mark or Lynn.

Student Academic Success Centre's Welcome Session Details:
The 3½ hour sessions include a student life presentation, campus tour and academic advising. You will also have the opportunity to ask questions, meet people and get to know everything there is to know about your new "home". The Fri Aug 26th 1:00-4:30pm session is for Varsity athletes only, and will also help you identify skills that athletes can use for academic success and provide you with tips for balancing school and sport.
The sessions are intended for first year students, but all are welcome. You must register for the welcome session at: http://www.carleton.ca/orientation/welcome.htm. Note that if you cannot attend the Friday session, there are also sessions (open to all, not just Varsity athletes) on Aug 27th, 29th, 30th and 31st. Check out the schedule at: http://www.carleton.ca/orientation/welreg.htm.