Sunday, August 2, 2015

Pre-seasoning...yumm!

High School
SCY

300 CH w/u

2 x { 200 Free @ 2:40 / 2:30
      { 200 IM @ 2:40 / 2:30
      { 50 Free @ :40 / 35
      { 100 Fly @ 1:20 / 1:20
      { 100 Free @ 1:20 / 1:20
      { 500 Free @ 6:20 / 6:00
      { 100 Back @ 1:20 / 1:15
      { 100 Breast @ 1:20 / 1:20

10 x 100 Free on 1:15
10 x 100 IM on 1:25
200 Free FAST...rest 1 minute
200 IM FAST...rest 1 minute

5 x 50 CH EZ on 1:15

Wednesday, December 31, 2014

Happy New Year!

Diving Well - Silver

500 Choice

:20 vertical Kick/ 15 bobs

40 x 25 Fly
1-10 on :50 with climb outs at each side of the deep end
1-20 on :40 with climb outs at each side of deep end
21-40 on :45 with fins, underwater across, swim back

water polo for the remainder of practice

Tuesday, December 30, 2014

Compass

SCY - Silver

300 rev IM DKS

2 x {3 x 50 K on :45/:50
      {2 x 25 Fly on :30/:40
      {2 x 50 K on :50/:55
      {4 x 25 Fly on :30/:40
      {3 x 50 K on :55/1:00
      {2 x 25 Fly on :30/:40
1st round w/fins
2nd round w/out fins

6 x 75 Breast on 1:30
MDPS, full extension

4 x 25 Fly on 1:00 Sprint
perfect technique

5 x vKick:30-Sprint 25 w/dragsox on 1:15

2 x 25 Sprint w/o dragsox on 1:00

Turn Time

Bobs

Monday, December 29, 2014

SkyFall

SCY - Silver

15 x 50 on :50/1:00/:50
1-5; Free
6-10; Breast
11-15; Back

15 x 75 FK/DK/FK on 1:30 SLOB w/ fins

5 x {1 x 200 on 2:45 Free
      {4 x 25 Fly on :45

2 x 8 x 25 Sprint K on 1:00/:45
1st round w/ socks & fins
2nd round w/ fins only

Turn Time

Bobs

Tuesday, December 23, 2014

We didn't start the fire

SCY - Silver

10 x 100 alt Back/IM on 1:40

40 x 25 on :30 w/fins
alt Fly and DK SLOB

15 x 50 on 1:05
5 strokes of fly off 1st wall; 2 strokes of fly off 2nd wall
breaststroke the rest of the way.

10 x 75 FK FAST!!! w/fins on 2:00/1:30
1-5 w/dragsox; 6-10 on w/o dragsox

vertical kick & turn time

Monday, December 22, 2014

Battle of 5 Armies

SCY - Silver Group

10 x {50 Jump Ropes
        {20 Tricep finishes (stretchcordz)
        {20 Swimmer pulls (stretchcordz)
        {:30 second wall sit
        {5 perfect pushups

300 rev IM DKS

20 x 50 DK/FL SLOB w/fins
5 on :55; 5 on :50; 5 on :55; 5 on :45

18 x 25 Fly
6 on :30 w/fins; 6 on 1:00 w/o fins; 6 on :30 w/fins

Breaststroke technique work

8 x 50 Breast; technique focus on 1:10

5 minutes of vertical kick with DragSox

Saturday, December 20, 2014

Unlock the Door!

400 rev im

15 x 50 dk/do with fins on :55

8 x 25 fk sprint with dragsox on :45
Take sox off after 4

20 minutes breast technique work

13 x 25 Fly with fins on :30

Free time