What a Typical Practice Looks Like

What to Expect on Deck

Practices at Vistancia Vipers are intentionally structured to support swimmer development. While each group and season may vary slightly, practices follow a consistent flow so swimmers know what is expected and can focus on learning and improvement.

Practice Flow

1. Warm-Up & Activation

Practices begin with a focused warm-up designed to build body awareness, balance, and rhythm in the water. This helps swimmers prepare physically and mentally for the work ahead.

2. Technique & Skill Work

This portion of practice focuses on specific skills tied to the day’s objective. Swimmers work on stroke mechanics, body position, breathing, starts, or turns using drills and targeted feedback.

This is where most learning happens.

3. Main Training Sets

Main sets are designed to apply skills under controlled fatigue. Swimmers are encouraged to maintain technique, effort, and focus as intensity increases.

Speed is introduced intentionally, not randomly.

4. Finish & Reinforcement

Practices end with a purposeful finish that reinforces effort, attention, or a specific skill. This may include short, focused efforts or team-based work.

What Coaches Are Looking For

During practice, coaches pay close attention to:

• Effort and focus

• Willingness to listen and apply feedback

• Stroke consistency

• Attitude and teamwork

Corrections are a normal and expected part of practice. They are given to help swimmers improve, not to point out mistakes.

What Parents Should Know

• Practices are designed for development, not constant racing

• Some days focus more on skills than speed

• Progress may not be immediately visible in times

• Consistency matters more than any single practice

In Simple Terms

A typical practice is:

• Structured

• Skill-focused

• Purposeful

• Designed to build confidence and long-term improvement

Next Read → What To Expect at Swim Meets