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