Wedge Tailed

Gold Workout Group
Palmer SCY
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Basic Coach Matt warm-up

20 minutes of Breaststroke Technique

7 x 100 IM on 1:45
Fly/Bk/Free at 90%, Brst focus on efficiency

10 x 50 on 1:30
DK BPA

20 minutes of Crossover Turn Work

Relays

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Dryland -
None

Snapchat this

Gold Workout Group
Palmer SCY
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Basic Coach Matt warm-up

9 x 25 Sprint Medley on :45
focus on foot speed

3 x {3 x 50 on :45 FAST (last round on 1:00)
      {1 x 300 Race Pace on 5:15

100 CH EZ

5 x 100 Breath Control on 2:00
descend from 17 by 2

10 x 135 Circuit continuous

• Lane 6: broad jump in and sprint 25 free, hop the bulkhead, climb out, slide to lane 5
• Lane 5: broad jump off block, hop the bulkhead, sprint to shallow end, slide to lane 4
• Lane 4: breath control, 3 breath max, slide to lane 3
• Lane 3: backstroke sprint, slide to lane 2
• Lane 2: fly sprint, climb out, walk back to lane 6

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Dryland -

Included in circuit

Scrounge

Silver Workout Group
Service SCM
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300 CH

12 x 25 Breast on :40

30 minutes of Breaststroke Technique

7 x 100 on 2:15
Fly, Back, Free are FAST
Breast is MDPS with great head position and fast hands

10 x 50 FK w/fins on 1:30 SPRINT

Relays and Racing

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Dryland -

400m run
Ultimate

Out for Delivery

Silver Workout Group
Service SCM
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300 CH

20 x 25 Brst/Free on :40

12 x 100 FK w/ fins on 1:55

5 x 200 Free to Back progressive on 3:20

6 x 25 Back Sprint 1/2 EZ 1/2 on :45
focus on fast feet and recoveries

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Dryland -

400m run
1 minute incline plank
1 minute decline plank
400m run
1 minute dip hold
400m run
1 set of stairs

Coach Michelle is Special

Silver Workout Group
Service SCM
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In Shallow end - 8:30-9a

10 x 37.5 SKS on 1:05

10 x 25 on 1:15 Sprint
   climb out, dive in, sprint across, climb out, 3 push-ups, dive in, sprint back

In Long Lanes - 9-10a

1 x {10 x 50 FK BPA w/fins on 1:05
      {4 x 75 Breast on 1:30 focus on DPS
      {10 x 50 FK BPA w/fins on 1:05
      {6 x 125 Back on 2:30 focus on 5 DK's off each wall
      {10 x 50 FK BPA w/fins on 1:05
      {10 x 25 Fly on :45 focus holding stroke technique

Coach's Choice Breath Control
Coach's Choice Relays

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Dryland -

at 8am, meet in lobby, head to football bleachers,

3 sets of a full set of bleacher stairs followed by coach's choice of upper body work (dips, push-ups, planks, etc)

528,600 minutes

Silver Workout Group
Service SCM
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300 Choice

8 x 37.5 on 1:05
SKS

12 x 50 Free continuous w/ 10 Chest Flys after each 50
100 Breast Easy
12 x 50 Back continuous w/12 Backstroke Rows after each 50
100 Breast Easy

20 x 25 on :40 w/ fins
odds are Heads Up FK 1/2, Breast with FK 1/2 (sprint)
evens are Fly

100 CH EZ

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Dryland -

1 round of stadium stairs at Service FBS
3 rounds of slow dips
3 rounds of slow push-ups

That Was Yesterday, and Yesterday's Gone

Silver Workout Group
Service SCM
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300 Choice

8 x 75 SKS on 130

10 x 100 alt Free/Back on 1:45
or
12 x 75 alt Free/Breast on 1:20

20 x 50 BPA FK w/fins on 1:05

12 x 25 Sprint Medley on :45
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Dryland -

Running, Pushups, and Hills