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