Our Virginia Masters Swimming Workouts and Practice Layout

Each masters practice is designed to challenge each swimmer in and out of the water. Hammerheads coaches have the experience and knowledge to develop workout schedules that fit your strengths and weaknesses. A typical practice will consist of the following layout:

1. Warm-up: We start by getting blood flowing with a warm-up exercise. This can include easy laps or a simple jog to stretch and loosen muscles.
2. Main set: The main set takes up the bulk of practice. We will start small and work up to the most challenging exercises to build endurance. This set will focus on the areas you’d like to improve.
3. Warm down: Toward the end of your practice, we will take the intensity down to stretch your muscles and avoid soreness.

SwimRVA Hammerheads Schedule

The SwimRVA Hammerheads practice every weekday at the following times:

• Monday: 6 a.m. or 6 p.m.
• Tuesday: 12 p.m.
• Wednesday: 6 a.m.
• Thursday: 6 a.m. or 12 p.m.
• Friday: 6 a.m.

You must have a United States Masters Swimming (USMS) membership to join. If you still need to decide, you can try our workouts for 30 days without being a member of USMS. Depending on how long you wish to train, you can sign up for a SwimRVA monthly membership, a 6-month contract or a 10-visit pass to try it out!

Why We’re Different

• Our masters program caters to swimmers of all levels.
• SwimRVA Hammerhead coaches have a history of being a part of a swim team, whether as a stand-out college swimmer or a head coach.
• You will be able to swim with other athletes at your level — from elite masters to beginner swimmers to general fitness goers.
• This program incorporates all bodies of water, including the 2008 Olympic Trials pool, the James River and other bodies of open water.

Register for a USMS Membership to Join Today!

As a first step, register for a USMS membership online. Feel free to stop by the CSAC to learn more or sign up for the SwimRVA Hammerheads program today!