Thursday, August 27, 2015

Patrick Swayze

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

4x{4 x 100 [50Fr/50CH] on 1:30 EN1
    {3 x 25 Sprint Medley on :30 SP3

10 x 100 Free on 1:15  EN2
3, 6, 9 on 1:05

10 x 100 IM on 1:25  EN2
3, 6, 9 on 1:15

10 x 25 MOPS on 1:00 SP3

5 x 100 Breath control on 1:45 HYP

Dive Start Sprints
Relay starts

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Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch

Mi-Mi's Hair

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x {1 x 100 Free on 1:30 EN1
      {1 x 100 IM on 1:30 EN2

12 x 50 FK on 1:10
partner pulls encouraged

Backstroke Turn practice (approx 10 minutes)

{200 Fly on 4:00  EN2+
{6 x 25 Breast on :45 EN1
{150 Fly on 3:00  EN2+
{6 x 25 Breast on :40 EN1
{100 Fly on 2:00  EN3
{6 x 25 Breast on :35 EN1
{50 Fly on 1:00  EN3
{6 x 25 Breast on :30 EN1

Start Practice
Relay start practice

Wednesday, August 26, 2015

Fury Road

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

9 x 50 TT on 1:00 EN1
work exits and turns

7 x 200 [100Fr/100Back or IM] on 2:50  EN2

10 x 50 Free/DK on :45  EN2

9 x 25 Kick Sprint Medley on :45  SP3

5 minutes Start Practice
We want to be moving forward BEFORE
we leave the block.

12 x 75 Best non-Free Stroke on 3:00  EN3/SP1
from a start

7 x 50 CH EZ on 1:15 REC

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Dryland

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank

Fox

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30
Swim/Kick/Swim

10 x 100 50 Free/50 Backon 1:40
(fastest group) add time as needed for other groups.

5 x 25 MOPS on 1:00
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

12 x 50 on 1:05
alt Fly/Back and Brst/Free
work on open turn technique

Start Practice
focus on streamline entries and initiating DK's as soon as feet enter, and then beginning FK's as soon as DK's are completed...all the way through the breakout.

Relays

Tuesday, August 25, 2015

The Legs Feed the Wolverines

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

20 x 50 BPA Kick SLOB w/fins on 1:05  EN3
focus on wall exits/breakouts

5 x 25 MOPS on 1:00  SP3
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

20 x 75 on 1:10  EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr

1 x 500 BOSS on 8:00  EN3+
goal is BT500+:20
1 x 200 BOSS on 3:00  EN3+
goal is BT200+:15
5 x 50 CH EZ on 1:15  REC

Start and Relay start practice
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Dryland

Seven times through the following:
  • 50 Jumping Jacks
  • Battle Rope IM
    • 10 Jumping Throw Downs
    • 10 Back Rows
    • 10 Cross Overs
    • 10 Arm Flutters
  • Lung to Stairs
  • 3 up/down loops of stairs
  • Lung to Wall behind blocks 
  • 1 minute wall sit

Silverware

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30
Swim/Kick/Swim

10 x 50 BPA Kick SLOB w/fins on 1:05  EN3
without fins on 1:20  EN3
focus on wall exits/breakouts

5 x 25 MOPS on 1:00  SP3
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

8 x 75 on 1:40  EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr

200 Sprint Kick for Time
rest
200 Sprint Kick for Time


Start and Relay start practice
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Monday, August 24, 2015

A Ha! Cry Wolves - ooooo

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss previous week & meet, upcoming week & meet agains ER
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300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

10 x 10 yard sprints SP3
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.

12 x 50 Free/Back on :45  EN2
Practice DK/FK transition

7 x 100 Free on 1:15  EN2
2 x 3 x 75 [25Fly/25Back/25Breast]  on :55/1:05/1:15
6 x 100 Free on 1:10  EN2
9 x 50 Back hold :35 or better alt :40/:50
5 x 100 Free on 1:05  EN2+
rest 2 minutes
300 Free Fast on 5:00  EN3
300 Free FAST!!! work turns...TIMED!!!  EN3+

12 x 100 Back on 1:30 EN1

10 x 10 yard sprints SP3
Practice DK/FK transition

Practice Starts focusing on the same DK/FK transition

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Dryland

with stretch cords
4 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

with med balls and a partner, reps are per person
3 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers