Current / Upcoming Programming

Aquatic-based Strength & Endurance Training

In this program, we’ll use the pool along with a handful of interspersed land-based exercises to provide an hour-long, full-body workout. Participants should expect to see improvements in muscle strength & endurance, as well as overall cardiovascular fitness. To aid in this, expect ample conversation around and emphasis on breathing and recovery, including the underlying anatomical and physiological principles behind the workout.

Mondays & Wednesdays, 5:30 - 6:30pm at the Hard'Ack Pool

Session 1: March 2nd - April 1st

Session 2: April 20th - May 20th

USRPT

Ultra Short Race Pace Training (USRPT) is a science-based training program. It is customized both to individual swimmers and specific races and has been shown to not only reduce injury but also prevent excessive fatigue. Mesocycle training sessions are intense, increasing muscle strength, hypertrophy and contraction speed. Participants need to be exhibit self-directed and self-controlling behavior as well as be able to follow a pace clock.

All Ages

see participant needs above

Mondays and Wednesdays, 6:30 - 7:30pm

April 20th - May 20th

USRPT Summer Tune-up

Tune-up your strength, your endurance, and your technique prior to the start of the 2026 Champlain Valley Swim League season. We’ll use Ultra Short Race Pace Training as our guiding principle, meaning swimmers will train using clear, time-based targets, emphasizing race pace performance over high volume yardage. To make best use of this program, participants need to be self-directed and self-controlling.

Ages 11-18

Mondays, Wednesdays, Fridays, 5:00 - 6:00pm

June 1st - June 19th

Summer Tune-up

Whether a returning swimmer or a new one, let us help you get ready for the 2026 Champlain Valley Swim League season. Workouts will be designed to get participants back into swimming shape while enhancing existing technique. We’ll look at training norms, all four competitive strokes, starts, finishes, and turns. We’ll even discuss best approaches to successful training, successful competition, and success as a swimmer overall.

Ages 10 & under

Tuesdays & Thursdays, 5:00 - 6:00pm

June 2nd - June 18th