NLSC - Boys

guest coach Luke Stocker

progressive 50's - add a stroke, open or flip turn, and keep returning until a 25 is completed

overkicking drill similar to our drill

sprint medley with flip in middle -

kill practice- in pairs, one swims easy while the other sprints up from behind, when the sprinter catches up both sprint to finish.

super kill practice- in pairs one holds on to other and pulls. when pull happens both sprint to finish.

dolphin kick work - associate amplitude with numbers. the higher the number the tighter the amp.

[]

NLSC - Boys

300 ch wu

20 x 50 on :50 fk/dk EN1+
w/fins, snorkels,& boards

8 x 125 on 1:50 EN1+
w/snorkels

5 x 50 on 1:10 SP2
w/fins & snorkels

300 back REC

10 x 75 bk/brst on 1:15 EN2

20 x 25 fly on :30 EN2
climb outs on each

[]

NLSC - Boys

300 ch wu

12 x 50 IMO/free on :50 EN1

7 x 100 fk w/fins on 1:40 EN1
w/ snorkel

7 x 100 free w/fins on 1:30 EN1
w/ snorkel

7 x 100 free on 1:35 EN1
w/ snorkel

12 x 50 on 1:00 EN1
kick right side/left side

7 x 50 on :55 EN1
triple switch

7 x 200 back on 3:05 EN2

[]

NLSC - Boys

300 wu

12 x 100 on 1:30 EN1-2
alt free/IM

300 free w/snorkels

12 x 100 on 1:30 EN2
w/snorkels

12 x 75 fk on 1:10 EN2
w/fins and snorkels

500 back w/snorkel

300 brst w/snorkel

20 x 25 on :30 EN2
ch k w/snorkel

200 climb outs

[]

NLSC - Boys

300 wu

12 x 50 on :50 EN1
IMO/free

6 x 25 on :40 SP3
sprint medley

10 x 100 fk w/fins on 1:40 EN2
hold under 1:25

20 x {25 fly on :20 EN2
{25 free catchup on :40 EN1

10 x 75 back on 1:20 EN2
extend beyond flags on breakouts

10 x 50 brst on 1:00 EN2
drill/swim work dps

10 x 25 on :45 SP2
work open turns in deep end

20 x press outs

[]

NLSC - East - AM

300 wu

8 x 100 on 1:40 EN1
rotate 25 non-free through.

7x{2 x 50 brst Kick on 1:00 EN3
{1 x 100 free on 1:30 EN2

8 x 75 on 1:30 EN2
1-4 brst w/paddles
5-8 brst mdps

6 x 25 on :40 SP3
sprint medley ch

50 chez

[]

NLSC - Boys

10 x 100 on 1:25 EN1

6 x 25 on :40 SP3
sprint medley

6 x 200 on 3:00 EN2
rotate 100 IM through

20 x 25 on :30 EN2+
fk w/fins

500 black hole EN2-HYP

6 x 25 on :40 SP3
sprint medley

12 x 50 back EN1-EN2
:55,:50,:45,:40

15 x 75 EN2
5 IM on 1:15
5 back on 1:10
5 free on 1:05

[]

NLSC - East - AM

500 Free w snorkels

8 x 50 k on 1:05 EN1
snorkels

8 x 75 on 1:15 EN2
25 catchup, 50 mdps
snorkels

4 x 50 free on 1:15 EN3
snorkels

8 x 50 k on 1:00 EN2

15 minutes of starts, turns, sculling

[]

NLSC - Distance

500 w/u

10 x 75 sks on 1:15 EN1

10 x 200 on 2:40 EN2-2+
free-strk progressive

100 chez

[]

NLSC - East - AM

300 w/u

10 x 100 on 1:30 EN1
75 free/25 strk

8 x 75 on 1:40 EN1
25 scull/25 fk slob/25 strk tech

Snorkel set:
2 x 50 kick on 1:00 EN2
1 x 100 on 1:15 EN2
2 x 50 kick on 1:00 EN2
1 x 200 on 2:30 EN2
2 x 50 kick on 1:00 EN2
1 x 300 on 3:45 EN2
2 x 50 kick on 1:00 EN2

9 x 25 on :40 SP3
sprint medley

[]

NLSC - East - AM

300 w/u

10 x 100 on 1:20 EN1
w/ snorkels

8 x 75 on 1:15 EN1-2
fr/strk/fr desc strk1-4;5-8

3 x 50 fr on :50,:45,:40 EN2
1 x 100 on 1:30 strk EN3
3 x 50 fr on :50,:45,:40 EN2
1 x 100 on 1:20 strk EN3
3 x 50 fr on :50,:45,:40 EN2
1 x 100 on 1:10 strk EN3

15 x 50 chk/fk on 1:05 EN1

[]

NLSC - Boys - Gold

300 wu

10 x 75 free on 1:20 EN1
25 catchup/50 dps

10 x 75 w/fins on 1:30 EN2+
25 back w/10 dk off wall
25 fly
25 brst w/fk

fly/free technique talk and work

12 x 100 on 1:25 EN2
rotate 25 fly through

4 x 25 ch on 1:00 HYP
1 breath or less

10 x 25 on 1:00 HYP
under/over in the deep end

sharks and minnows

[]

NLSC - East - AM

300 wu

10 x 75 on 1:15 EN1+
25 catchup/50 dps

3 x 400 free on 5:30 EN2+

1 x 200 ch non- free REC

[]

NLSC - East - AM

3x{50 back on :55 EN1
{100 free on 1:20 EN2
{50 breast on :55 EN1
{100 free on 1:20 EN2

4 x 25 side glide

7 x 50 free technique on 1:05 EN1

8 x 75 free build on 1:20 EN1-2

10 x 50 Kick on 1:05/:55 EN1-2

[]

NLSC - Distance - meters

300 CH

300 Forearm Fulcrum swim EN1

10 x 50 on :55 free/back w/fulcrum EN2

4 x {200 w/ last 50 strk on 2:50 EN2
{2 x 50 fk on 1:05
{4 x 25 Fly on :30

100 free technique EN1

RPT for 200 strk:
4 x {75 free on 1:15 EN2
{75 free on 1:05 EN2-3
{25 strk on :25 Fast SP2
{25 strk on :45 Fast SP2
1 min break
200 strk for time SP1

[]

NLSC - Boys - PM

300 W/U

6 x 150 on 2:05 EN1+
rotate 50 back through

7 x 50 fk w/fins on 1:20 EN3

8 x 50 on 1:30 EN1
free/strk/free with golf balls
work the catch/press

8 x 25 free tech

10 x 75 free w/snorkels on 1:20 EN1

10 x 100 back on 1:30 EN2

10 x 50 fk with fins and snorkel on 1:20 EN3

deep end breath control

[]

East HS - PM

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

17 x 50 on :55 alternate Transition Turns and IMO/Fr EN1

5x{1 x 100 on 2:00 Choice Kick EN2
{1 x 50 on 1:00 FAST Flutter EN3

2x{1 x 200 on 2:40 Free EN2
{1 x 200 on 2:45 Fr/Fr/Brst/Fr EN2
{1 x 200 on 2:50 Fr/Bk/Brst/Fr EN2
{1 x 200 on 2:55 Fly/Bk/Brst/Fr EN2

1 x 500 on 6:40 Free EN1

4,000 Yards

East HS - PM

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8x{1 x 50 on :50 Free D/S EN1
{1 x 50 on :50 IMO D/S EN2

8 x 150 on 3:15 free/strk/free FAST SP1

5 x 50 on 1:00 CH EZ REC

10 x 125 on 1:40 Free EN1

10 x 75 on 1:20 Bk/Dolf/Fly EN2

1 x 100 on 2:00 CH EZ REC

6 x 225 on 3:30 stroke EN1

East HS - PM

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

5x{1 x 200 on 3:00 Free/Back EN1
{3 x 50 on :55 Swim/FK SLOB EN1

10 x 50 on 1:00 Free EN2
[10 kicks on side every 3 hand hits]

4x{5 x 100 on 1:30 [75 Free/25 short axis CH] EN2
{4 x 25 on :45 DK SLOB [under H2O as far as you can go] HYP

20x{1 x 25 on :30 Fly (or DK SLOB) EN2
{1 x 25 on :30 Back (7 DK's off wall) EN1

3 x 50 on 1:00 CH EZ REC

5,600 Yards

East HS - PM

300 revIM dks

12 x 50 IMO/Fr on :50 EN1

10 x 25 Fly on :30 EN2

10 x 200 Free on 2:45 EN1
w/snorkels

15 x 25 fly odds on :20/evens on :30 EN2+

8 x 200 back on 3:00 EN2

20 x 25 fly odds on :20/evens on :40 EN2+

6 x 200 IM on 3:10 EN1

East - PM

300 revIM dks

10 x 100 on 1:30 alt free/IM EN1+

20 x 50 on :55 dk/fk EN2

200 on 2:30 EN2
3 x 50 on 1:00 stroke EN1
200 on 2:30 EN2
200 on 2:30 EN2
2 x 50 on 1:00 stroke EN1
200 on 2:30 EN2
200 on 2:30 EN2
1 x 50 on 1:00 stroke EN1
200 on 2:30 EN2

6 x 75 breath control on 1:15 HYP

20 x 25 on :20/:40 EN2+/EN2

[]

NLSC - East - AM

300 revIM dks

Distance:
10 x 300 free EN2-EN3
interval starts 4:15, descends :05 each 300

12 x 25 deepend turn sprints on 1:00 SP3

Main group:

10 x 75 on 1:15 sks

10 x 50 on 1:00 dk/fk

10 x 125 on 1:50 alt IM/Free
kick the last 25

10 x 25 deepend turn sprints on 1:00 SP3

[]

NLSC - UAA - AM

300 revIM dks

12 x 50 on :50 EN1

8 x 100 on 1:30 EN2
rev rotate 25 kick through

1 x 50 on 1:00 kick EN2
3 x 100 on 1:20,1:15,1:10 EN2
2 x 50 on 1:00 kick EN2
3 x 100 on 1:20,1:15,1:10 EN2
3 x 50 on 1:00 kick EN2
2 x 100 on 1:15,1:10 EN2
3 x 50 on 1:00 kick EN2
1 x 100 on 1:10 EN2

free sprint body position awareness
15 minutes

8 x 75 on 1:15 EN2
3,5,7 DKs off each wall by 25's

5 x 25 on 1:00 mops

[]

East - PM

300 revIM dks

12 x 50 IMO/free on :50 EN1

10 x 200 Back on 2:55 EN2

20 x 25 fly on :30 EN2

8 x { 3 x 50 brst on :55 EN2
{ 1 x 125 IM dbl free on 1:45 EN2

[]

NLSC - East - AM

300 revIM dks

10 x 100 on 1:30 EN1
odds 75fr/25fly, evens 75bk/25brst

9 x 25 sprint medley on :40 SP3

1 x 75 on 1:00 fr EN2
1 x 50 on :40 strk EN3
2 x 75 on 1:00 fr EN2
1 x 50 on :40 strk EN3
3 x 75 on 1:00 fr EN2+
1 x 50 on :40 strk EN3
3 x 75 on 1:00 fr EN2
3 x 50 on :40 strk EN3

20 x 25 fly on :30 EN2

[]

East - PM

300 rev IM dks

40 x 100
1-10 ch on 1:30 EN1
11-40:
3 x{9 x 100 on 1:20 EN2
{1 x 100 on 1:15, 1:10, 1:05 EN2+

20 x 25 fly on :30 EN2

5 x 100 breath control on 1:45 EN1
start with 18 and desc by 2

5 x 100 free/back progressive on 1:30 EN1-EN2

20 x 25 fly on :30 EN2

[]

East - PM

300 rev IM dks

40 x 100
1-10 ch on 1:30 EN1
11-40:
3 x{9 x 100 on 1:20 EN2
{1 x 100 on 1:15, 1:10, 1:05 EN2+

20 x 25 fly on :30 EN2

5 x 100 breath control on 1:45 EN1
start with 18 and desc by 2

5 x 100 free/back progressive on 1:30 EN1-EN2

20 x 25 fly on :30 EN2

[]

East HS - PM

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 75 on 1:10 alt Free/Back DKS EN1

3 x 300 IM on 4:30/4:15/4:00 EN1-EN2+

14 x 100 alt Free/IM EN2-EN1/EN2-EN3
1:20/1:25, 1:20/1:20, 1:20/1:15, 1:30/1:15, 1:40/1:15, 1:50/1:15, 2:00/1:15

20 x 50 on 1:10 DK SLOB EN2

9 x 50 on 1:00 7+ fast DK's off each wall EN2

20 x 25 on :30 Fly EN2

5,450 Yards

NLSC - East - AM

12 x 100 on 1:25 EN1
Free, Back, IM by 100's

10 x 75 on 1:15 EN2-EN2+
kick slob 25, build the kick swim 50

10 x 50 on 1:10 EN3
BPA FK

7 x 100 on 1:30 EN2
im kicking the last 25

deep end dolphin kick sprints

[]

East HS - PM

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 50 on :55 Fly Drill/Back EN1

20 x 25 on :30 Fly EN2

12 x 75 on 1:20 Back/Breast/Kick EN2

25Back/25Brst/25BK or DK SLOB

15 x 100 on 1:30 IM EN2
1-3 Drill Fly & Catchup Free
4-6 Drill Back & Catchup Free
7-9 Drill Breast & Catchup Free
11-12 Catchup Free
13-15 Swim

11 x 50 on 1:00 Breath Control HYP

20 x 25 on :30 Fly EN2

5 x 100 on 1:45 Breath Control HYP

East HS - PM

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 75 on 1:30 SKS EN1

1 x 500 Back

5 x 200 Free to Back progressive EN2
on 2:40, 2:45, 2:50, 2:55, 3:00

5x{4 x 25 on :40 Sprint Kick SP3
{3 x 100 on 1:30 Stroke EN2

3x{1 x 50 on :50 Free EN1
{1 x 100 on 1:20 Free EN2
{1 x 200 on 2:30 Free EN2+

20 x 25 on :30 Fly EN2

6,100 Yards

East HS - PM

1 x 300 on 5:00 rev IM D/K/S REC

10 x 100 on 1:30 alt. Free & IM EN1

5 x 200 alt Free & Back EN2
Free on 2:30
Back on 2:45

16 x 100 Free EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:10
13-16: 1:15, 1:10, 1:10, 1:10

5 x 50 on 1:00 CH EZ REC

10 x 50 on 1:00 FK/DK SLOB EN1

5 x 100 on 1:45 ASU Breath Control HYP

16 x 25 on :30 Fly EN2

NLSC - East - AM

300 rev IM dks

8 x 100 on 1:30 [75 free/25 K SLOB] EN1-EN2

descend the kicks 1-8

3 x 3 x {1 x 100 EN1-EN3

{1 x 75 on :50 Free EN3

1st round of 3 the 100's are IM on 1:30,1:25,1:20

2nd round of 3 the 100's are Back on 1:25,1:20,1:15

3rd round of 3 the 100's are Free on 1:20,1:15,1:10

75 CH EZ REC

10 x 25 Kick on 1:00 Sprint SP3

East HS - PM

300 rev im dks

{5 x 100 rev IM on 1:30 EN1
{4 x 200 100 Bk/100Fr on 3:00 EN2
{3 x 300 free on 3:50 EN2

15 x 50 kick EN2-EN2+
5 on 1:05, 5 on 1:00, 5 on :55

10 x 25 MOPS on 1:00 SP3

[]

NLSC - East - AM

300 rev IM dks

3 x 300 on 4:20 free, IM, back EN1

9 x 200 free EN1- EN3
2:45,2:35,2:25
2:45,2:30,2:20
2:45,2:25,2:15

10 x 25 dk on :40 SP3

[]

NLSC - East - AM

300 rev IM dks

12 x 50 on :50 transition turns EN1

10 x 75 on 1:10 sliding 300 IM EN2

10 x 50 FK on 1:15 BPA EN3

{3 x 50 strk bpa on :50 EN3
{3 x 100 free on 1:30 EN1
{2 x 50 strk bpa on :50 EN3
{2 x 100 free on 1:30 EN1
{1 x 50 strk bpa on :50 EN3
{1 x 100 free on 1:30 EN1

[]

East HS - PM

300 rev IM dks

4x{200 free on 2:50 rotate 50 back through EN1
{3 x 50 on :50 swim/kick EN2

{500 free on 6:30 EN2
{12 x 75 on 1:10 free/brst/free EN 2
{400 free on 5:15 EN2
{10 x 25 on :30 DK EN2
{300 free on 4:00 EN2
{7 x 50 on :50 Fly/Brst EN2
{200 free on 2:45 EN2

5 x 50 on 1:10 breath control HYP

12 x 50 on :50 transition turn

3x{200 on 2:40 EN2
{100 on 1:15 EN2+
{4 x 50 on :50 BPA EN3
1 min rest

6,950 Yards

[Posted with iBlogger from my iPad]

East HS - PM

300 rev IM dks

8 x 100 free on 1:30 rotate 25 kick EN1

11 x 50 free drill on :55 EN1
with golf balls

20 x 100 on 1:30 EN1-EN2
5 free, 5 back, 5 free, 5 IM

10 x {50 dk/fk on 1:00 EN2
{2 x 25 fly on :30 EN2

9 x 25 sprint medley on :45 SP3

[]

NLSC - East - AM

300 rev IM dks

8 x 75 sks on 1:15 EN1+

2x{3 x 100 on 1:20,1:15,1:10 EN2
{3 x 25 sprint medley on :30 SP3
{2 x 100 on 1:15,1:10 EN2
{3 x 25 sprint medley on :30 SP3
{1 x 100 on 1:10 EN2
{3 x 25 sprint medley on :30 SP3

3 x 50 chez

6 x {50 fly swim/fk on :55 EN1
{50 free swim/dk on :55 EN1

[]

East HS - PM

300 rev IM dks

12 x 50 on 1:00 swim/kick EN1

400 free on 5:20 hold under 5:00 EN1
300 IM on 4:30 EN2
400 free on 5:20 hold under 5:00 EN1
200 IM on 3:00 EN2
400 free on 5:20 hold under 5:00 EN1
100 IM on 1:30 EN2

100 chez

20 x 25 on :30 dk/fk slob EN2

20 x 50 on :50 back, work exits off wall EN2

20 x 25 fly on :30 EN2

4 x 75 breath control on 1:30 HYP

[]

East HS - PM

300 rev IM dks

5x{200 Free on 2:45 EN1

{100 IM on 1:30 EN1

{50 FK SLOB on 1:00 EN1

5x{25 FK SLOB on :30 EN2

{3 x 100 [75 Free/25 Stroke] EN2

{25 DK SLOB on :30 EN2

5x{75 Free on 1:10 EN2

{75 Free on 1:05 EN2

{75 Free on 1:00 EN2+

{75 Free on :55 EN2+

{2 x 25 FK on :40 FAST EN3

Start Practice

Team Meeting

5,250 Yards

[]

Gold - ANC

5 x 200 on 3:10 EN1
rev rotate 50 fly through, last 200 is dr/sw fly

6 x 125 on 2:00 EN2
IM, dbl Brst

8 x 75 on 1:20 EN2-EN3
sw/k/sw sprint the kick

5 x 100 IM on 2:00 EN3
or
5 x 150 Fr on 2:00 EN2

10 x {125 free on 1:30 EN2+
{50 non free on :50 EN2
{25 sprint kick on 1:00 SP1

4 x 50 breath control on 1:00 HYP

9 x 25 sprint medley on :45 SP3
fly, back, brst

[]

Gold - ANC

200 ch

10 x 100 alt free on 1:20, IM on 1:30 EN1+

20 x 25 on :30 Fly EN2

T300 kick w/fins

12 x 75 on 1:15 EN2
odds fly,bk,bk
evens fly,bk,brst

20 x 25 on :30 Fly EN2

peer coaching and relays with bronze & novice.

[]

Gold - ANC

200 ch

20 x 50 on :50 EN1+
alt 2 free, 2 back

-------------------------
one of the following sets

8 x 200 on 2:50 reverse rotate 50 back through EN2

or

12 x 75 on 1:15 rotate 25 back EN2
9 x 25 on :45 sprint medley SP3

-----------------------
8 x 50 on 1:10 bk/brst EN3

-----------------------
one of the following sets

600 back EN1
2 x 300 IM EN1
4 x 150 Free EN1
:10 rest after each

8 x 50 free drill on 1:05

or

5 x {1 x 100 fr on 1:20 EN1+
{1 x 200 fr on 2:50 build EN1+_EN2+
{4 x 50 free EN3
the 50's are on 1:00,:55,:50,:45,:40 by round

[]

Gold - ANC

200 ch

12 x 100 free
1-6 on 1:30 EN1
7-12 on 1:20 EN2

The following is one set:
50's are EN3-SP1, the rest is EN2
8 x 50 on :45 FK with fins
400 IM on 6:00 (under 5:25)
6 x 50 on :50 FK with fins
8 x 75 on 1:15 BK (under 1:05)
4 x 50 on :55 FK with fins
5 x 100 on 1:25 open and close with fly
2 x 50 on 1:00 FK with fins

500 Brst drill/swim REC

8 x 75 on 1:45 Brst EN3
25 black hole, 50 Fast

9 x 25 on :45 Sprint Medley SP3

[]

Gold - ANC - Taper

300 rev IM dks REC

12 x 50 on :50 EN2
IMO/fr,bk,fly drill

4 x 200 on 2:45 EN2-EN3+
rotate 50 fly through
any 50 free proceeding fly is also sprint
add 50 fly's as a broken 200, goal is Jr cut.

cool down

Gold - ANC - Taper

300 rev IM dks REC

12 x 50 IMO/fr,bk,fly drill on :50 EN2

5 x 100 on 1:20 75fr,25strk EN2-EN3+
desc last 25 from 85% to race pace
target speed is the same as the last 25 of goal race pace.

cool down

Silver - ANC - Dryland

2 perimeter runs

week 4 day 3 of 100 pushup program
23,28,23,23,33 with a 100 yd run after each.

2 perimeter runs

Silver - ANC - Dryland

week 4 day 2 of 100 pushup program
20,25,20,20,28 with a 70 yard run and 15 swingset crunches after each set.

5 x {playground rope/wall climb
{parallel bar with knees up

Silver - ANC

300 w/u

20x25 on :35 EN1
climb outs

5 min vert kick EN2

200 ch kick w/fins EN1

20 x 50 on 1:05 BPA EN3
kick w/ fins

6 x 125 IM on 2:10 EN2-EN3
odds +25 stroke
evens +25 free
50 stroke/free is fast

100 ch ez

Silver - ANC - Dryland

week 4 day 1 of 100 pushup program
18,22,16,16,25
full playground circuit after each set of pushups

5x{run up the hill
{15 kettle ball swing throughs

Silver - ANC - Boys

300 w/u REC

20 x 25 over under EN2

9 x 50 transition turn on 1:00 EN2

T300 flutter kick, record time & HR EN3

6 x 100 Back on 1:40 EN1

20 x 25 on :40 fly EN2

Silver - ANC - Dryland

1 perimeter fence run

5 x {25 yd bear crawl
{100 yd run (last 25 up hill)
{25 yd downhill crab walk
{50 yd run
{30 jump ropes

Silver - ANC - Boys

300 w/u

6 x 75 Free on 1:30 EN1

team meeting about Fairbanks trip

20 x 50 on 1:05 flutter kick w/fins BPA EN3

had to talk to the boys about keeping the heart rate at 18+. it helped them all
to be checking regularly.

7 x {2 x 25 fly on :30 EN2
{1 x 100 Back on 1:45 EN2

relays

Silver - ANC - Dryland

1 fence perimeter run

Week 3 Day 1 of 100 pushup program
14,19,14,14,19 with the following after each set:
50 yd run, 15 over head med ball passes, 50 yd run

3 x 10 kettle ball swing throughs

Silver - ANC - Dryland

300 w/u REC

8 x 50 on 1:05 free/brst EN1+

8 x 25 on :40 free/brst EN1
drill, distance per stroke

6 x {1 x 100 IM on 1:50 EN2
{1 x 100 IM on 1:40 EN2

12 x 100 on 1:45 flutter kick w/ fins slob EN2

8 x 25 on :40 Sprint Flutter K w/fins SP3

had to go over the importance of foot speed when wearing fins. foot speed should meet or exceed normal foot speed without fins.

Silver - ANC - Dryland

Push-up Test:
Group averaged between 21-24 good form push-ups

Week 3 Day 1 of 100 pushup program
12,17,13,13,17
each set followed by 5 cleans & 50yd run

TRX straps
3 x 15 crunches and 15 hamstring crunches

Silver - ANC

300 w/u

8 x 50 on :55 IMO/Fr EN1

200 Free on 3:00 EN2
1 x 50 Back on :50 EN1+
200 Free on 3:00 EN2
2 x 50 Back on :50 EN1+
200 Free on 3:00 EN2
3 x 50 Back on :50 EN1+
200 Free on 3:00 EN2
4 x 50 Back on :50 EN1+
200 Free on 3:00 EN2

Silver - ANC - Dryland

Ultimate

Week 2 Day 3 of 100 push up program
12, 13, 10, 10, 15

Silver - ANC

300 w/u

8 x 50 on :55 IMO/Fr EN1

7 x 300 on 5:00 EN2-EN3
odds Free EN2+
evens IM EN3

10 x 25 on 1:00 wonder women EN3

team meeting discussing upcoming meets and overall toughness.

Silver - ANC - Dryland

1 fence perimeter run

5 x {15 cleans
{15 box jumps
{15 thrusters
{10 jumping pull ups

log balance game

Silver - ANC

300 Warm up REC

6 x 75 on 1:40 Fr/IMO/Fr EN1+

Test Set:

3 x 300 IM w/:20 rest record time EN2+

1 minute rest

1 x 100 IM Sprint, record time and HR SP2

20 x 50 on 1:00 EN1

odds swim/kick

evens drill/swim

talked with the kids about being agressive on the test set. Clock management and understanding seems to be improving since SSAT. Need to incorporate more yardage volume in practice to improve test set results. Good effort.

Silver - ANC - Dryland

Week 2 Day 2 of 100 Push-up Program

10, 12, 9, 9, 13 with 90 seconds rest and 100 yd run in between each set

Playground Circuit

5 x {15 swingset crunches

{climb up the slide, down the ladder, and up the cargo net

{climb across the monkey bars and rings

{work down the parallel bars then run back to swingset

Silver - ANC - Boys

200 ch warmup

12 x 100 flutter kick w/fins on 1:50,1:45,1:40 EN2

4 x 200 on 3:20 rotate 50 Brst through. EN2
spdk the 1st 25 of Brst

1 x 200 back REC

worked on sprint free body position by having the kids kick on their stomach, hands at side with a kick board under the torso. With that awareness of body position, we sprinted some short free sprints. I noticed an improvement. should be a great drill for body position in general, but particularly sprint free.

Silver - ANC - Dryland

4 x {perimeter fence run/climb
{8 alligator pushups
{50 jump ropes

Silver - ANC - Boys

300 wu

8 x 50 on 1:00 ch/brst EN1

3.5 x {3 x 100 on 1:55 fk w/fins EN2
{1 x 200 on 3:30 Back EN2

watched video of Michael Phelps' start. practiced starts focusing on a more direct angle into the water, connected body position, and fast DK's into breakout. Did some video of the boys.

having the boys watch the michael phelps video really helped put them in the correct body position for the practice.

http://www.youtube.com/watch?v=w7cES6C6Oww is another view of his start (from the side)

Silver - ANC - Dryland

Week 2 Day 1 of 100 pushup program
9,11,8,8,11 with 60 rest and 50 yd run

2 mile run for time

Silver - ANC - Dryland

perimeter run

week 1 day 3 of 100 Pushup program
8,10,7,7,10 with a hill run and 25 jump ropes after each set of pushups

2 x jungle gym circuit
down the parallel bars
up the cargo net
across monkey bars and rings

Silver - ANC - Boys

300 rev IM dks

10 x 75 on 1:50 ch dks EN1

2x25 fly
300 free
4x25 fly
300 free
6x25 fly
300 free
8x25 fly
300 free

25's on :30 EN2
300's on 4:30 EN2

free techniqe with fins
focus on keeping a steady core through the foundation of a 6 beat kick and a weight forward stroke.

3 x 50 on 1:30 tough guys EN3

Silver - ANC - Dryland

1/2 mile run

15 minutes of jump rope

Kettle Weights
20 verticle rows
20 around the worlds
20 overhead swings

Silver - ANC - Boys

300 rev IM dks

talk about being tough thru whole workout

10 x 50 on 1:15 in deep end, climb out at each wall EN2

400 IM (100 im x4) EN2 get HR

8 x 100 on 1:40 fk w/fins EN2
get HR every other

300 ch EN1

10 x 50 tough guys on 1:15 EN2+

Note: remember to let them know what the expectations are, chances are they won't let you down.

Silver - ANC - Dryland

1 perimeter fence run

week 1 day 2 of 100 Pushup program
6,8,6,6,7 with 90 second rest and
50 yd run during rest

5 x 20 cleans and monkey bar circuit

Valley Bronze 6/18/10 Matt

6/18/10 Friday Bronze

Coach Matt Hanley

Stoke Focus: IM

Starts: Bk push starts

10x50 bk w/ new K technique focus

Details: New K ideas, strength & coordination

Results: Great focus. Smooth tempo increase w/ new K technique. Swimmers aware of focus but little awareness of results.

Conclusion: Continue season plan, continue increase in detailed analysis & explanation of concepts. Continue coordination exercises.

Silver - ANC

SSAT - Swimming Scholastic Aptitude Test

300 rev IM dks REC

8 x 50 IMO/Fr on 1:00 EN1

8 x 75 Fr/FK/Bk on 1:40 EN1+

5 DK's off each wall

8 x 100 FK w/fins on 1:55 EN3

1 x 100 CHEZ

Go over SSAT answers

Silver - ANC - Dryland

1 fence perimeter run

week 1 day 1 of 100 Pushup program
6. 6. 4. 4. 5. on 1:00 w/50 yd run during rest

4 x hill runs and monkey bar crossing

Valley Gold/Silver 6/17/10 Matt

6/17/10 Thursday Silver/Gold

Coach Matt Hanley

New Kick Technique/Concept Focus Set

2x75@2:00 K EN3

8x25@:30,:45 S EN3,EN2 alt

3x50@1:30 K EN3

6x50@:50,1:00 S EN3,2 alt

4x25@:45 K EN3

4x75@1:15 S EN3

2x75@2:00 K EN3

6x25@:30,:45 S EN3,EN2 alt

4x50@1:30 K EN3

4x50@:50,:50,1:00,:50 S EN3,3,2,3

2x75@2:00 K EN3

4x25@:30S EN3

4x50@1:30 K EN3

2x50@:50,1:00 S EN3

2450 yards

57:40

Goal: Solid EN3 Kick throughout. Inject & alternate EN3 & EN2 S to hold threshold. Decrease interval & EN2 repetitions to achieve longer sustained periods of EN3 K&S.

Results: Naturally stronger kickers achieved probably strong EN2 workout w moderate EN3 spikes. Middle-kick-group achieved goal satisfactorily. Weak kickers worked at a solid EN3-muscle fail level.

Conclusion: Increase focus on specific kick technique to accumulate more data. Include new kick technique in stroke focus to test overall speed performance data.

Silver - ANC - Dryland

1 fence perimeter run

25 minutes of Ultimate

Valley Bronze 6/16/10 Matt

6/16/10 Wednesday Bronze

Coach Matt Hanley

Stroke focus: Fly/Bk

Turns: Flip turn Bk

Challenge set: 6x200@5:00 alternate fr & (fr or fly-w/-fins)

Details: Passing etiquette

Results: Good stroke work & turns. Challenge set a success. Passing set challenging at the time, but apparently sunk in… used the concepts during challenge set.

Conclusion: continue season plan as scheduled.

Silver - ANC - Dryland

3 x {1/2 mile run
{2 x 10 box jumps

10 perfect pushups

Silver - ANC

300 rev IM dks

1000 general IM warmup

Test Set:
3 x 300 IM w/ :20 rest FAST record times rest approx 1 minute
1 x 100 IM Sprint record time and HR

cool down

Valley Gold/Silver 6/15/10 Matt

6/15/10 Tuesday Gold/Silver

Coach Matt Hanley

Block:1. 2. 3.

3x 75@1:20 1:10 1:00 EN2-3

50@1:00 :55 :50 EN2

50@:45 :40 :35 EN3

25@:40 :50 1:00 EN1

75@1:15 1:05 1:00 EN2-3

100@1:40 1:30 1:20 EN2-3

25@:45 :45 :45 EN1

200@3:00 EN2

* (Kick finish)

*Kick Finish Sets x block:

1. 4x50@1:20 K EN3

2. 4x75@1:50 K EN3

3. 4x100@2:30 K EN3

2700 yards

52:30

Goal: Solidify threshold & nudge throughout 1^st block with strong EN3 push K at conclusion. Push threshold throughout second block, increasing EN3 K finish. Break barrier and live near breakpoint throughout third block w possible leg muscle fail on EN3 K conclusion.

Results: Top end results achieved goal. Middle group worked at strong EN3 from second block. Almost continuous throughout 3^rd block. Some missed intervals. Modified low end as needed. Probably 3/5 workout goal for low end, but made stroke modifications.

Conclusion: Successful set. Continue energy system push.

Gold - ANC - Dryland

1 fence perimeter run

5x{10 Burpees

{10 Thrusters w/ med balls

8-10 basketball shots with med balls

3 rounds of 20 swingset crunches, 100 yard run (see below), 5-20 pushups

#1 the run is normal

#2 back peddle across, normal run back

#3 karaoke

Silver - ANC - Dryland

5 x {20 trx crunches
{20 cleans
{20 roman chair crunches
{20 trx glute/hamstring crunches

Gold - ANC - am

8 x 50 @ :50 IMO/Back EN1

8 x 100 IM EN1-EN2
2x@1:40,1:35,1:30,1:25

8 x 200 w/fins alt swim/kick EN2
2:30swim/2:45kick

8 x 50 ch @ 1:10 REC

1 x {1 x 200 @ 3:00 back EN1+
{1 x 400 @ 6:00 IM EN1
{4 x 25 @ 1:00 sprint kick SP3

3 x{3 x 150 Fly,Bk,Brst,75Fr @2:15 EN2
{3 x 50 DK/FK @ 1:00 EN2

1 x 100 ch ez REC

6,000 Yards

Valley Novice/Bronze 6/14/10 Matt

6/14/10 Monday Novice/Bronze

Coach Matt Hanley

Stroke Focus: Fly

Set: 25’s @ My Go K dolphin Open-hip focus

Details: Pull starts

Results: increased coordination in fly work est 50%. Increased productive kick est 80%. Increased strength in pull starts est 40%.

Conclusion: Useful terms. Solid combined-group dynamic.

Silver - ANC - boys

300 ch

10 x 50 @ 1:05 Sw/K EN1

presentation of mitochondria and 7 energy systems.

10 x 100 w/:15 rest EN2

10 x 50 @ 1:05 Brst K/Sw EN2

10 x 50 @ 1:10 tough guys EN2+

Silver - ANC - Dryland

1 fence perimeter run

5 x {10 burpees
{10 thrusters
This set is great for working start & turn muscle groups

5 x rotating trunk med ball throws

Valley Bronze 6/11/10 Matt

6/11/10 Bronze Friday

Coach Matt Hanley

Stroke focus: IM

Starts: Pull-starts front

Challenge Set: 4x100@3:00 IM

Details: Strength & Coordination

Results: Good focus for season plan explanation. Solid performance for challenge set. Increased strength in pull starts. Fun strength work.

Conclusion: Continue with plan and increase detailed analysis and explanation/communication.

Silver/Bronze - ANC - boys

1 x 300 ch

7 x 75 @ 1:45 sks EN2

10 x 50 @ 1:10 fk w/fins EN3

15 minutes backstroke turn work

1 x 500 working exits off wall EN1
100fr,100im,100fr,100im,100fr

had to remind them that humming keeps the water out of your nose

3 x 50 @ 2:00 tough guys EN3

Silver - ANC - Dryland

1/2 mile run

20 jumping pull ups

1/4 mile run

20 jumping pull ups

1/4 mile run

25 med ball cleans

Valley Gold/Silver 6/10/10 Matt

6/10/10 Silver/Gold Thursday

Coach Matt Hanley

4x50@:50 S EN2

2x75@1:15 S 1.EN3 2.EN2

2x50@1:00 S EN3

2x25@:45 K EN3

1x200@4:00 S EN2

4x50@:50 S EN2

2x75@1:15 S 1.EN3 2.EN2

2x50@:55 S EN3

1x25@:50 K EN3

1x25@:40 K EN3

1x200@4:00 S EN2

4x50@:50 S EN2

2x75@1:15 S 1.EN3 2.EN2

2x50@:55 S EN3

1x25@:55 K EN3

1x25@:35 K EN3

1x200@4:00 S EN2

4x50@:50 S EN2

2x75@1:15 S 1.EN3 2.EN2

2x50@:55 S EN3

1x25@1:00 K EN3

1x25@:30 K EN3

1x200@4:00 S EN2

Goal: Establish strong EN2 rhythm for initial S distance. Spike EN3 for first 75, then return to established EN2 output for second 75 strengthening energy system control. Increase effect of EN3 output in turnaround to first 25 K with decreasing 50 interval. Increasing recovery after first 25 K EN3 allows sustained speed/power of second K distance block-to-block. Turnaround time to last EN2 S distance decreases block-to-block with decreasing EN3 K interval. Each block should start fairly fresh and “nudge” threshold line gradually throughout set.

2800 yards

52:20

Results: Solid performance. Goal achieved.

Conclusion: Continue pushing kick intensity duration & pushing threshold line on scale.

Silver - ANC - Dryland

2 x fence run, 2nd time with climbing

bear crawl 50 yds
crab walk 25 yds
wheel barrel 50 yds

run back to the pool

Valley Bronze 6/9/10 Matt

6/9/10 Bronze Wednesday

Coach Matt Hanley

8x25@1:00 K flutter medium pace

Focus: Open-hip kick w/ full range of motion with top-leg & balanced output.

8x25@My Go, mid-pool free flip turns w/ turn-t’s

4x25@My Go, mid-pool w/ brst pull-out w/ turn t’s

4x200@5:00 Alternate K flutter w/ fins & S fr

Results: Swimmers responded well to open-hip kick. Increased comfort zone for uw DK & increased coordination & patience for brst pull-out. Initial challenge set successful.

Conclusion: Continue kick work & increase detailed analysis/description of specific motion/muscle control.

Silver - ANC - boys

1 x 300 ch

500 in deep end general interval work EN2

12 x 50 @ 1:00 EN2
IMO/fk slob

T300 FK record time

10 x 75 @ 1:45 HYP
3,5,7 by 25's

nutrition talk

Silver - ANC - Dryland

1 mile run

3 x {3 box jumps & cross the monkey bars

Valley Gold/Silver 6/8/10 Matt

6/8/10 Tuesday Silver/Gold

Coach Matt Hanley

The Chameleon

1x200@2:45/3:00/(150@3:00) S EN2

2x25@:45 K EN3

2x25@:45 S EN3

2x25@:45 K EN3

1x150@2:15/2:30/(100@2:30) S EN2

2x25@:45 K EN3

3x50@1:00 S EN3

2x25@:45 K EN3

1x100@1:40/1:50/(75@1:50) S EN2

2x25@:45 K EN3

3x100@1:30/1:45/(75@1:45) S EN3

2x25@:45 K EN3

1x50@1:00 S EN2

2x25@:45 K EN3

3x150@2:00/2:20/(100@2:20) S EN3

2x25@:45 K EN3

Goal: Initial swim distance steady EN2 pace 88%. Proceed to short EN3 kick. Second swim portion @ 90+%. Finish each block with short EN3 kick. Each subsequent block will remove a 50 from the initial swim distance and added as a third distance in the second swim portion, transforming the initial two distances in that swim portion to equal the increasing distance of the third.

1850 yards (1500)

34:40/35:05/(35:05)

Results: Top end achieved EN3- workout, Middle group solid EN3, Low End group (new Silvers) steady at 89%

Conclusion: Continue stretching aerobic-focus distances for all groups

Silver - ANC - boys

1 x 300 ch

10 x 100 fk w/fins @ 1:55 EN2

12 x 75 bk @ 1:20 EN1+

10 x 100 @ 1:40 EN2
5 strokes fly, free until last 25, last 25 fly

9 x 25 sprint medley @ :45 SP3

worked on grip it and rip it on back and free

Silver - ANC - Dryland

1k run

Ultimate

Valley Gold/Silver 6/7/10 Matt

6-7-10 Monday Silver/Gold

Coach Matt Hanley

4x50@1:00 S EN2+

1x25@:45 K EN3

1x50@1:00 S ez

1x25@1:00 K EN3

4x75@1:20 S EN2+

1x50@1:10 K EN3

1x50@1:00 S ez

1x50@1:20 K EN3

4x100@1:45 S EN2+

1x75@2:00 K EN3

1x50@1:00 S ez

1x75@2:15 K EN3

4x125@2:00 S EN2+

1x100@2:30 K EN3

1x50@1:00 S ez

1x100@3:00 K EN3

Goal: Establish average swim time in the first swim distance of each block. The first kick distance should meet or beat the established average swim time for the up-distance.

Proceed with 50 ez recovery swim. The final kick distance of each block should meet or beat best-practice-time for the up-distance. Inspired by Gold Test Set given by Benn Kitchen and Grant Gamblin.

2100 yards

41:50

Results: Short distance K (25-50) beat time goal; 75’s K met time goal; 100’s K off by 10-20 seconds.

Conclusion: Must increase kick strength to sustain speed over longer distances.

Silver - ANC - am

Dryland:

2 x fence perimeter climb/run

hill lunge w/med ball

3 x 20 overhead passes w/med ball
run hill after each set

2 x running the hill fast

30 pushups

Swimming:
1 x 300 ch

deep end over unders

8 x 50 swim/fk @ 1:00 EN2

8 x 25 sprint flutter k @ 1:00 SP3

20 minutes backstroke technique

4 x 50 @ 2:00 tough guys SP3

Gold Beginners - ANC - am

200 ch REC

15 x 50 w/:10 rest EN1
5 fr/bk, 5 fk fins, 5 fr/bk

t-300 fk w/fins EN3
record time

10 x 50 back @ 1:15 EN2
drill/swim

15 minutes vKick

Silver - ANC - am

Dryland:

1 mile run

5x{10xcrunches on swingset
{run the hill and down
{1xmonkey bars and rings

5 minutes crabwalk and wheelbarrow

Swimming:

1x300 IM dks

10 x 50 @ 1:00 Brst/Fr EN1+

10 x 100 @ 1:20/1:30/1:20/1:40 EN2
Fr/Bk/Fr/IM

10 x 50 @ 1:10 FK bpa EN3

1 x 500 back with turn buoys in EN1

8 x 75 @ 1:30 bk/brst/free EN2
working exits off wall

8 x 25 @ :40 fly EN2+

Silver - ANC - am

Dryland: (30 minutes)
1k light run
4x{20 med ball chest passes, 1 hill run @ 1:00
1xlunges up hill w/ med ball
30 cleans
15 pushups

Swimming:
500 warmup

9 x 25 @ :45 sprint medley, 3 each back, brst, free SP3

500 FK w/fins under buoys EN1

10 x 75 @ 1:20 bk,brst,fr EN2

5 x {1 x 100 @ 1:30 EN1+
{open and close each 100 with fly
{1 x 100 @ 1:20 EN2

Silver - ANC - am

Dryland:

2k run
monkey bars

Swimming:

1 x 300 rev IM dks

10 x 50 @ :55 s/k EN1

10 x 50 @ :50 k w/ fins EN2

5 minutes fly technique
grip it, rip it

8 x 75 on 1:30 fly/free EN1+
w/fins

1 x 500 back EN1

1 x 300 time FK EN3

Novice - ANC - pm

1 x 300 rev IM DKS

6 x 100 on 1:50 K/S EN1+

10 minutes free stroke technique
Grip it and Rip it

1 x 300 digital free

10 x 50 on 1:30 k/s EN2

1 x 300 timed FK- record the time

Silver - ANC - pm

1 x 300 rev IM DKS

6 x 100 on 1:50 K/S EN1+

1 x 300 timed FK- record the time

10 minutes free stroke technique
Grip it and Rip it

1 x 300 digital free

10 x 100 on 1:50 IM EN2
last 25 fk slob

10 minutes core dryland

There's no crying in baseball!

5 x 200 on 3:00 alt free/back EN1

4x{1 x 250 on 3:10 hold 2:55 EN2
{3 x 50 on :55, :45, :35 back EN1-EN3
{1 x 250 on 3:30 hold 2:55 EN2

3,600 yards

There's no crying in baseball!

5 x 200 on 3:00 alt free/back EN1

4x{1 x 250 on 3:10 hold 2:55 EN2
{3 x 50 on :55, :45, :35 back EN2-EN3
{1 x 250 on 3:30 hold 2:55 EN2

3,600 yards

What's the story?

5 x 300 on 4:00/4:15 alt Free/Back EN1-EN2
odds are Free on 4:00 desc
evens are Back on 4;15

3 x 3 x 100 EN2-EN2+
1st round on 1:20 Fr/Fr/IM
2nd round on 1:15/1:20/1:20 Fr/Fr/IM
3rd round on 1:10/1:15/1:20 Fr/Fr/IM

1 x 100 chez REC

Deep water turns with fins and breath control.

2,500+ Yards

JD it!

1 x 300 rev IM dks REC

12 x 50 on :55 IMO/Fr EN1

12 x 300 EN2
free on 4:15 except
every 3rd IM on 4:45
every 4th Back on 4:45

A little something for 20's muscles.

10 x 100 on 1:30/1:20 free EN1/EN2
1-5/6-10

2 x 3 x 300 on 4:15 EN2
Rotate back through 1-3, IM through 4-6

4x{3 x 100 on 1:25 EN2
{1 x 200 on 3:45 EN3
{Hold BT+:15 or better

3 x 4 x 100 on 1:40 EN1
Rnd 1 back, rnd 2 free, rnd 3 back

6,000 meters SCM

I forgot my suit. It's not my fault.

1 x 200 ch REC

8 x 50 on :50 free/back EN1

4x{2 x 125 on 1:45 back EN2
{1 x 50 on 1:00 DK SLOB EN2
{2 x 75 on 1:00 free EN2

2,400 Yards

I am the walrus

5 x 200 on 2:50/3:10 alt free/back EN1

1x{1 x 200 free EN1
{1 x 400 IM EN1
{1 x 600 free EN1
{1 x 800 IM EN1
{1 x 100 free EN1
:10 rest

4x{3 x 50 on :50 back EN2
{2 x 75 on 1:15 IM EN2
{1 x 200 on 3:00 free EN3

6,000 meters SCM

All Together Now

9 x 100 Free EN1-EN2

1-3 on 1:30, 4-6 on 1:25, 7-9 on 1:20

9 x 50 Sprint Medley SP3

3 on 1:00, 3 on :55, 3 on :50

2 x 5 x 50 on :40 EN2

3x{1 x 100 on 1:20 EZ Speed EN2

{2 x 75 on 1:10 descend 1 & 2 and build each EN2-EN3

{3 x 50 on BPA EN3

{1 minute break

1st round on :50, 2nd round on :55, 3rd round on 1:00

8 x 75 on 1:30 Back EN1

9 x 100 on 1:40 descend 1-6; BPA 6-9 EN2-EN3

3 x 50 on 1:10 catchup EZ

4,700 Meters SCM

She's got a ticket to ride

1 x 300 revIM dks EN1

5 x 200 on 2:50 EN2
rotate 50 kick through

3x{3 x 50 on 1:00 fly/free EN1-EN3
{1 x 100 on 1:30 back EN2
1st rnd ez-med-fast
2nd rnd med-med-fast
3rd rnd all fast

10 x 75 on 1:30 EN1/SP3
25 fisted/25 scull/25 sprint

2,800 Yards

Bueller, Bueller....

1 x 300 revIM dks REC

10 x 75 on 1:30 dks EN1
alt Free/non-Free

10 x 50 on :55 Brst/Fr EN2
w/paddles no straps, catchup the Fr

4x{1 x 100 on 1:30 Fr EN2
{1 x 200 on 3:15 Fr EN2-EN3
{4 x 50 on 1:00 Fr w/fins EN3
{1 min rest

1 x 100 chez

3,350 Yards

Boys Drool

1 x 300 rev IM dks REC

8 x 50 on 1:00 IMO/Brst EN1

8 x 75 on 1:30 Brst/Fr EN2
w/paddle, no straps. Catchup on the Fr

6 x 25 on :45 sprint medley SP3

1 x 500 Bk EN1

2 x 6 x 75 on 1:20 IM transitions EN2

20 x 25 on :40 Fly EN2

3,350 Yards

Soar Sammy Save-up

1 x 300 rev IM REC

5 x 200 on 2:50 Fr-Bk progressive EN1

6x{1 x 50 on :50 w/ 3 Brths HYP
{1 x 75 on 1:20 EN1/SP3
{25scull/25DK/25Bk rocket

4 x 25 on 1:00 MOPS SP3

1 x 100 chez

2,250 Yards

Like Donkey Kong

5 x 200 DKSKD REC

6 x 25 on :40 sprint medley SP3

5x{1 x 100 on 1:20 EN2
{2 x 75 on 1:10 build EN2-EN3
{3 x 50 BPA EN3
{1 min rest
50's are :40,:45,:50,:55,1:00 by round

5 x 50 on 1:10 chez REC

3x{4 x 25 on :25 Fly EN2
{3 x 50 on :50 Bk EN2
{2 x 75 on 1:20 Brst EN2
{1 x 100 on 1:40 IM EN2

6 x 50 on 1:00 breath control HYP
Start w/ 7 breaths and descend by 1

5,100 Meters SCM

Jesi's Girl

1 x 300 rev IM DKS REC

9 x 100 on 1:25 EN2
IM, Back, Fly

6 x 225 on 3:15 EN2+
175Fr/50Fly

4 x 25 on 1:00 MOPS SP3

2,650 Yards

I'll take that with some Heinz

1 x 200 CH REC

1x{3 x 100 on 1:30 Fr EN1

{2 x 100 on 1:20 Fr EN2

{1 x 100 on 1:10 Fr EN1

{2 x 100 on 1:20 Fr EN2+

{3 x 100 on 1:30 Fr EN3

1x{3 x 50 on :50 S/K EN2

{2 x 75 on 1:30 Catchup EN1

{1 x 300 on 4:30 under 3:50 EN2

{2 x 75 on 1:30 Catchup EN1

{2 x 300 on 4:45 under 3:50 EN2+

{3 x 50 on :50 S/K EN2

{3 x 300 on 5:15 under 3:50 EN3

{5 x 50 on 1:05 CH EZ REC

5 x 200 on 3:30 Back EN1

(may do 150 Brst/50 Free)

5 x 100 on 1:40 Brth 3,5,7,9 HYP

5,450 meters SCM

Shattered

1 x 200 CH

10 x 75 on 1:30 S/K/S EN1

1x{1 x 800 on 11:30 under a 11:00 EN1+

{2 x 400 on 5:30 hold 5:20 or better EN2

{4 x 200 on 2:50 hold 2:40 or better EN2

{8 x 100 on 1:30 hold 1:15 or better EN2+

{5 x 50 on 1:10 CH EZ REC

{16 x 50 on :50 BPA EN3

1 x 200 CH EZ REC

5,400 meters SCM