{"id":13693,"date":"2026-09-17T05:16:39","date_gmt":"2026-09-17T05:16:39","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/swimming-aquatics-club-3\/"},"modified":"2026-09-24T14:36:43","modified_gmt":"2026-09-24T14:36:43","slug":"swimming-aquatics-club-3","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/swimming-aquatics-club-3\/","title":{"rendered":"Competition Team"},"content":{"rendered":"

<\/p>\n
\"Competitive<\/p>\n
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Competition Team<\/span><\/p>\n

Race Smarter. Train With Purpose.<\/h1>\n

A performance swimming environment built around pace, technique, starts, turns and race-day execution.<\/p>\n

View Team Schedule<\/a><\/div>\n<\/div>\n<\/section>\n

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6<\/strong>Race Groups<\/span><\/div>\n
9<\/strong>Pool Sessions<\/span><\/div>\n
2<\/strong>Dryland Blocks<\/span><\/div>\n
12<\/strong>Season Meets<\/span><\/div>\n<\/section>\n
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Performance pillars<\/span><\/p>\n

The four areas that shape race-ready swimmers<\/h2>\n<\/header>\n
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01<\/span><\/p>\n

Technique Under Load<\/h3>\n

Hold efficient mechanics as speed and fatigue increase.<\/p>\n<\/article>\n

02<\/span><\/p>\n

Race Pace Control<\/h3>\n

Understand goal pace, splits and repeat quality.<\/p>\n<\/article>\n

03<\/span><\/p>\n

Starts & Turns<\/h3>\n

Convert reaction, streamline and breakout into free speed.<\/p>\n<\/article>\n

04<\/span><\/p>\n

Recovery Habits<\/h3>\n

Support training quality through sleep, mobility and nutrition.<\/p>\n<\/article>\n<\/div>\n<\/div>\n<\/section>\n

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Training microcycle<\/span><\/p>\n

A balanced competition week<\/h2>\n<\/header>\n
\n\n\n\n\n\n\n\n\n\n\n
Day<\/th>\nAM<\/th>\nPM<\/th>\nFocus<\/th>\n<\/tr>\n<\/thead>\n
Monday<\/td>\nAerobic<\/td>\nSkills<\/td>\nEfficiency<\/td>\n<\/tr>\n
Tuesday<\/td>\nRace Pace<\/td>\nDryland<\/td>\nSpeed<\/td>\n<\/tr>\n
Wednesday<\/td>\nRecovery<\/td>\nThreshold<\/td>\nCapacity<\/td>\n<\/tr>\n
Thursday<\/td>\nStarts<\/td>\nRace Sets<\/td>\nExecution<\/td>\n<\/tr>\n
Friday<\/td>\nAerobic<\/td>\nDryland<\/td>\nStrength<\/td>\n<\/tr>\n
Saturday<\/td>\nQuality Set<\/td>\n\u2014<\/td>\nCompetition Prep<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/section>\n
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Race metrics<\/span><\/p>\n

Numbers coaches review with every athlete<\/h2>\n<\/header>\n
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01<\/span><\/p>\n

Stroke Rate<\/h3>\n

How tempo changes across pace.<\/p>\n<\/article>\n

02<\/span><\/p>\n

Distance Per Stroke<\/h3>\n

Efficiency without losing race speed.<\/p>\n<\/article>\n

03<\/span><\/p>\n

Turn Time<\/h3>\n

Wall approach, rotation and breakout speed.<\/p>\n<\/article>\n

04<\/span><\/p>\n

Split Control<\/h3>\n

Consistency against target race pace.<\/p>\n<\/article>\n<\/div>\n<\/div>\n<\/section>\n

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Stroke Lab<\/span><\/p>\n

See what the clock cannot explain<\/h2>\n<\/header>\n

Video review connects underwater positions to measurable race outcomes, helping athletes understand exactly where speed is gained or lost.<\/p>\n