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

Thursday, December 18, 2014

Becca's Choic

SCY Silver

500 Breast, alt between pull downs and no pull downs on breakouts

12 x 50 on :55
5 Strokes of fly/free down and Back on the way back

12 x 25 fly on 1:00
Sprint with climb outs

16 x 25 sprint kick on :45
1-8 with dragsox; 9-16 without

8 x 50 on 1:30
Scull down/breast back

Turn time

Bobs