The ROC Indoor Season at the JCC features a choice of a Saturday group workout and 2 weeknight swim clinics to keep you motivated this offseason and improve your performance for next season.  Each workout is structured with hands-on instruction by some of the most experienced coaches in the region.

• Indoor Season Workout - Sat (5:30am-8:30am)
  
  • 20 Weeks
  • 2.5 hours rotating group classes between 3 disciplines
  • Classes focused on swim, spin, and strength conditioning
• 2 Swim Clinics - Mon & Wed (7:30pm-8:30pm)
  
  • 12 week sessions - Fall & Winter
  • Mondays: Beginner / Intermediate
  • Wednesdays: Intermediate / Advanced

Details

Saturday Morning Workout @ the JCC

• Time 5:30am-8am
• 20 Weeks (Starting November 14th)
• Group workout features an all-star team of accomplished triathletes and local coaches instructing you on the proper techniques of the swim, bike, and strength training.
• Workout is broken into 3 structured workouts that rotate over the course of 2.5 hours with transitions between them.
• If you want to go into next season a faster, stronger, and smarter triathlete this program will make that happen (ask anyone).
• Due to capacity at the JCC, we are only able to offer only 80 season passes but we do offer drop-in opportunities each work.
• No Saturday workouts for Running of the Green & the ROC Indoor Triathlon (dates TBD)

Swim Clinics w. Simon @ the JCC

• Fall Clinic - 12 Weeks - 2 different level classes
  • Mondays:  Beginner / Intermediate Class  (Starts October 12th)
  • Wednesdays: Intermediate / Advanced (Starts October 7th)
• Winter Clinic - 12 Weeks - 2 different level classes
  • Mondays:  Beginner / Intermediate Class  (Starts January 4th)
  • Wednesdays: Intermediate / Advanced (Starts January 6th)
• Small group clinics (12 people) for personalized instruction from Simon Woods (UK Master Swimmer, USAT All-American, IM70.3 Worlds Qualifier, ITC Worlds Qualifier)
• Clinics will focus on improving stroke technique, breathing, and endurance
• Structured workouts will build on the previous class, so attendance is critical