The training program consists of nine practices a week and is stroke/event specific. The team is in the pool Monday through Friday from 4:30 p.m. until 7:00 p.m. and also Saturday from 9:00 a.m. until 11:00 a.m. Monday’s focus is on middle distance aerobic freestyle, while Tuesday and Thursday are stroke specific with as many as eight separate training groups per session. Wednesday is recovery and Friday concentrates on pace and sprint work.
Morning practices are Mondays, Tuesdays and Thursdays split into two training groups at 6:00 a.m. and 6:45 a.m. Monday morning’s focus on fitness training in the state-of-the-art Virtue Fieldhouse for an hour as well as 30 minutes in the pool concentrating on drill work. Tuesday and Thursday mornings start with one hour in the fitness center doing strength training provided by Volt Athletics and the other hour in the pool with yardage based on the training group, while the stroke/sprint groups train on Power Racks.