PTAC: Practice Information

All practices are held at the Penn Trafford High School unless noted otherwise.   

Swimmers are asked to arrive at practice ready and on time.  If you are running late please provide a not to the Coach .  Swimmers are also asked to only swim there times and groups only.   No cell  phones are allowed to be used while in locker room.  

 Please check calander for any time changes and practice times

For practice you will need a practice suit, goggles, cap and towel. 

Levels of swim practice are as followed:

Bronze - Pracitces are for one hour. and  consist of  the younger and new swimmers.  We will work on stoke deveopment, learning the basics of each stroke and turns to diving and starts with  the emphasis of learning and having fun.

Silver - Practices are usually for 1 1/2/hours.  The continuation of emphasis on stoke development.  Beginning to learm aerobic training.

Gold- Practice between 1 1/2 to 2 hours.  It is more the experienced swimmer and High School swimmers, who demontrate that they have good stroke mechanics and a have a more regular training base.

Tips to Improve  Swimming

Tips to Improve Your Form and Speed

1. Swim frequently
   Try to swim at least three swims a week. Swimmers seem to improve faster and easier when they swim more frequently as opposed to only doing a few longer workouts each week.
2. Swim with good technique
   Maintain the best possible technique at all speeds during a workout.
3. Develop an exercise plan
   Incorporate drills to help you stay tuned up, increase your speed and develop a better technique.
4. Challenge yourself
   One or two times a week increase the intensity of your work out. Make sure you don't overexert yourself. If you feel too fatigued, take a rest.
5. Take it easy
   Each workout does not need to be an intense one. Remember to have fun. When you stop enjoying yourself, practice becomes more difficult.
6. Streamline your technique
   You should always do things the same way. Once you begin to do things the techniques the same way, they will become automatic. You should use the same technique to leave the wall, swim and turn the same way each time.
7. Wear a swimsuit made for competitive swimming
   If you want to become a competitive swimmer, wear completive swimsuits.
8. Videotape your swimming
   Watching the videotape will help you determine your strengths and weaknesses.
9. Cross train
   Cross training is using two or more types of exercise in successive workouts. For example, a swimmer may also surf, run or do yoga once a week. Cross training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that develops after months of the same exercise routines
10. Eat a balanced diet
11. Do use flippers occasionally
    Flippers can help you achieve a better body position and you will learn what that position feels like while moving. When the flippers are off, you can try to recreate that position by feel.