Thursday, January 28, 2016

Add it up! Add it up! Add it up!

Silver Workout Group
Service and UAA SCM
*********************************
Start Practice

8 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

7 x 100 on 4:00
Sprint 75 Free, rest :30 seconds, Sprint 25 Best non-Free

5 x 50 CH EZ on 1:15

3 x Sprint Backstroke turns on 1:00

10 x 25 DK w/fins on 1:00
Dive into deep end, DK Sprint to 1st crossing black line, somersault and return w/ Sprint DK, climb out.

Breath Control Bobs for cool down
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Dryland -

7x {3 SLOW Push-ups and then immediately into
     {10 Sprint R-Knees
     {1 minute rest




Tuesday, January 26, 2016

Good times that make you Sad

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

12 x 100 on 1:50
75 Free/25 non-Free

6 x 25 Sprint Medley on :40

3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns

10 x 50 BPA on 1:10
Free

5 x 200 Back on 3:45
watch turns...no DQ's

Start Practice or Breath Control (20 x 5 second bobs)

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Dryland -

5 x through
{25-25-25 Crunches
{5 Slow Push-ups
{25 Jumping Jacks
{15 supermen (spinal lifts)

Monday, January 25, 2016

East Coast Weather News

Silver Workout Group
Service and UAA SCM
*********************************
10 x 50 Free/Back on 1:00

6 x 25 Sprint Medley on :40

4 x 25 Backstroke Sprint Turns on 1:00

5 x {3 x 50 "make them" on :50
      {1 x 50  EZ on 1:10
      {1 x 50 Best non-Free stroke Sprint on 1:20

3 x 50 CH EZ on 1:15

20 x 25 w/fins on :30
odds DK SLOB 
evens Fly

4 x 75 Breath Control Free on 1:30
3/5/7

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Dryland -

Everything FAST 5 x through

7 med ball through downs or 7 squat jumps
10 R-Knees
10 crunches
20 Jumping Jacks
10 R-Knees
1 minute rest

Friday, January 22, 2016

Hotel California

Silver Workout Group
Service and UAA SCM
*********************************
10 x 50 Breast/Free on 1:00

9 x 25 Sprint Medley on :40

5 x 25 Free Sprint Turns on 1:00

20 x 50 BPA w/fins on 1:00
Get Your Times!

3 x 50 CH EZ on 1:15

10 x 25 on 1:00
odds:  Climb-out, dive-in, sprint 12.5 Free, sprint 12.5 Fly, climb-out twice
evens:  dive in, sprint free to the drop off, dive down and push off ledge, sprint no breath fly to finish

5 x 50 CH EZ on 1:15

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Dryland -

Coach's Choice 500 Abs

Thursday, January 21, 2016

Life in the Fast Lane

Silver Workout Group
Service and UAA SCM
*********************************
10 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

5 x 25 Transition Turn Sprints on 1:00

5 x 100 IM on 4:00
Maximum Speed Every swim!
recommend to swim EZ 50 after each during rest period

5 x 50 CH EZ on 1:15

20 x 25 on :30 w/fins
Fly odds/DK SLOB evens

200 CH EZ

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Dryland -

Coach's Choice 200 Abs/40 Pushups

Wednesday, January 20, 2016

Take It to the Limit

Silver Workout Group
Service and UAA SCM
***************************
3 x 300 on 6:00  EN1
100 Free/100 Back/100 Back

6 x 25 Sprint Medley on :45  SP3

6 x 25 Free turn technique on 1:00  SP3
  • snap feet on somersaults
  • 5 DK's off wall
  • 3 hand-hits before breathing on breakout
100 CH EZ

4 x {2 x 50 Free on :55  EN2
      {1 x 50 Free on :45  EN2+
      {1 x 50 Free Sprint on 1:00  SP1
      {1 x 25 Stroke Sprint on 1:00  SP1

9 x 100 on 1:55  EN1
last 25 non-Free

***************************
Dryland - (adjust as needed_

Three times through the following:
  • 25-25-25 Crunches
  • 50 Leg Lifts
  • 100 Flutter Kicks
  • :30 second plank, 3 pushups, :30 second plank, 3 pushups, :30 second plank
  • 25 Back Stroke Rows (with Stretch Cordz)
  • 50 Jump Ropes or Jumping Jacks
  • 1 minute wall sit

Tuesday, January 19, 2016

Anti Facebook Politics

Silver Workout Group
Service and UAA SCM
*********************************
10 x 50 Free/Back on 1:00

9 x 25 Sprint Medley on :45

5 x 25 Back Turns on 1:00
Sprint!!

4 x {50 Back EZ on :55
      {50 Back 90% on :55
      {100 Back Sprint on 2:20

4 x 75 Free EZ on 1:45
breath 3,5,7 by 25's 

5 x 25 Back Turns on 1:00
Sprint!!

7 x 50 FK
3 x 50 Breast Sprint on 1:30

200 CH EZ

*********************************

Dryland -

7 x through the following:

1 minute wall sit
1 minute plank
3 SLOW Push-ups
1 minute rest