Tuesday: MLK 6:15pm-7:30pm-2500m Total

  • 300m warmup

  • 8-100ms Pull, Kick, Drill, Swim

  • Ladder: 4-50ms, 2-100ms, 1-200m, 2-100ms, 4-50ms.

  • 2-200ms Build by 50ms-25%->50%->75%->100%

  • 300m Warm down

Thursday: MLK Pool 6:15pm-7:30pm-3000m Total

  • 300m warm up

  • 8-100ms Pull, Kick, Drill, Swim

  • Ladder: 4-50ms, 2-100ms, 1-200m, 2-100ms, 4-50ms.

  • 2-200ms Build by 50ms-25%->50%->75%->100%

  • 1-500 Timed

  • 300m warm down

 

Measurements for MLK

50m-1 length end to end

100m-2 lengths
200m-4 lengths

300m-6 lengths


Trainers:

Kari Lavoie: CCLA Competition Chair klavoie@ccprc.com 843.327.4297

Anthony Tipton: CCLA Competition Coach
anthonyttipton@gmail.com 843.345.1728

Kelsey Kraft: CCLA Competition Coach

Ian Butler: CCLA Competition Coach

Jake Peller: CCLA Competition Coach

Dates: Jan 3rd through March 23rd

Swim Days: Tuesday 6:15pm-7:30pm, Thursday 6:15pm-7:30pm

Location: MLK Pool 155 Jackson St. Charleston SC, 29403

Pool Rates: Non-resident rates for adults are $4 per visit, resident rates are $2 per visit.