EHS - Varsity - PM
SCY
12 x 50 Free on :50 EN1
Jesi, Ena, Eddie, Noah - w/pt paddles or catch paddles
18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30, Free 1:30/1:30/1:20/1:20/1:10/1:10
9 x 200 alt Free/Stroke on 2:300/2:50 EN2
Jesi, Ena, Eddie, Noah - w/paddles
2 x {10 x 50 Kick w/fins on :45 EN2
{10 x 50 Fly/Back w/fins on :45 EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins
100 CH EZ
6,300 yards
Monday, September 24, 2012
Tuesday, September 18, 2012
Hypoxic Wedge
EHS - Varsity - PM
SCY
300 rev IM DKS
12 x 100 Kick w/fins on 1:40/1:30/1:40 EN1-EN2
4 x {2 x 75 Free on 1:10 EN2
{3 x 25 Sprint Medley on :45 SP3
16 x 100 Free EN1-EN3
1:25/1:20/1:20/1:15
1:20/1:20/1:15/1:10
1:20/1:15/1:10/1:05
1:15/1:10/1:05/1:00
3 x 50 CH EZ on 1:10
3 x 100 Free FAST w/fins on 1:10
2 x 25 Fly on :30 EN2
8 x 25 Free 3 Breaths/25 on :30 EN1
4 x 25 Fly on :35 EN2
6 x 25 Free 2 Breaths/25 on :35 EN1
6 x 25 Fly on :40 EN1
4 x 25 Free 1 Breath/25 on :40 HYP
8 x 25 Fly on :45 EN1
2 x 25 Free No Breath on :45 HYP
10 x 25 Fly on :30 EN2
100 CH EZ
SCY
300 rev IM DKS
12 x 100 Kick w/fins on 1:40/1:30/1:40 EN1-EN2
4 x {2 x 75 Free on 1:10 EN2
{3 x 25 Sprint Medley on :45 SP3
16 x 100 Free EN1-EN3
1:25/1:20/1:20/1:15
1:20/1:20/1:15/1:10
1:20/1:15/1:10/1:05
1:15/1:10/1:05/1:00
3 x 50 CH EZ on 1:10
3 x 100 Free FAST w/fins on 1:10
2 x 25 Fly on :30 EN2
8 x 25 Free 3 Breaths/25 on :30 EN1
4 x 25 Fly on :35 EN2
6 x 25 Free 2 Breaths/25 on :35 EN1
6 x 25 Fly on :40 EN1
4 x 25 Free 1 Breath/25 on :40 HYP
8 x 25 Fly on :45 EN1
2 x 25 Free No Breath on :45 HYP
10 x 25 Fly on :30 EN2
100 CH EZ
Monday, September 17, 2012
Natty Greene
NLSC - Gold - AM
SCY
12 x 50 IMO/Fr,Bk,Brst on :50 EN1
8 x 100 on 1:30 EN2
rotate 25 kick through
1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :50 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :45 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :40 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :35 EN1
1 x 100 Free on 1:30 EN1+
SCY
12 x 50 IMO/Fr,Bk,Brst on :50 EN1
8 x 100 on 1:30 EN2
rotate 25 kick through
1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :50 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :45 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :40 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :35 EN1
1 x 100 Free on 1:30 EN1+
4 x 300 on 4:40 EN2
rotate 100 IM through, everything after the IM is Free, every thing before is Stroke
25 x 50 w/ fins EN2-EN3-EN1
5 Kick on :50 K, 5 Swim on :35, 5 Kick on :55, 5 swim on :30, 5 Kick on 1:00
Thursday, September 13, 2012
Mustang Sally and Teddy Grahams
EHS - Varsity - PM
SCY
Equipment : fins
1 x 200 CH
{4 x 200 on 2:50 (75Fr/25FK) EN2
{3 x 500 on 7:00 BOSS EN2-EN3
{1 x 300 (150 Bk/150 Brst) EN1
2 x 600 IM Race Phase Training (RPT) swum as follows:
{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3
{ 1 x 100 on 1:20 Back EN2
{ 4 x 50 on :55 Brst BPA EN3
{ 1 x 100 on 1:05 Free FAST EN3+
{1 minute rest
2 x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+
{3 x 50 on :55 Bk/Brst EN1
Start Time and Team Meeting with Coach P
Start Time and Team Meeting with Coach P
Wednesday, September 12, 2012
Take a chance, forget the past
EHS - Varsity - PM
SCY
Equipment - fins
10 x {1 x 75 SKS on 1:30 EN1
{1 x 75 KSK on 1:30 EN2
9 x 25 Sprint Medley on :50 SP3
6 x 3 x 75 EN1-EN2
1st/4th round Free, 2nd/5th round Stroke, 3rd/6th round Fly, Back, Breast
within each set of three:
#1 - 25 fisted, 25 MDPS, 25 FAST (+90%) on 1:20
#2 - 25 fisted, 50 FAST (+90%) on 1:30
#3 - 75 FAST (+90%) on 1:40
100 CH EZ
3 x 500 Broken in the following way:
- 100 smooth and strong on 1:15 EN2+
- 200 build on 3:00 EN2-EN3+
- 4 x 50 Kick w/fins BPA
- round # 1 50’s on :50
- round # 2 50’s on :55
- round # 3 50’s on 1:00
5 x 50 CH REC on 1:00
Start Time:
3 x 25 Dive Start SprintPractice Relays for Friday
For Jesi, Eddie, Ena, Noah (start after 500’s) :
5 x 200 Free to Back progressive on 2:45 EN2
Turn Time at Coach Paula’s discretion
Tuesday, September 11, 2012
Shut up and get in
EHS - Varsity - PM
SCY
300 rev IM DKS
11 x 200 on 2:45/3:00 EN1
odds Free, evens Back
11 x {75 DK w/fins SLOB on 1:15 EN2
{2 x 25 fly w/fins on :25/:35 EN2
{75 FK w/fins SLOB on 1:15 EN2
11 x 200 IM on 3:15 EN1+
each 200 swum as 25Fly, 75Back, 75Breast, 25Free
5 x 50 Free on 1:10 HYP
breath every 7th down, every 9th back
SCY
300 rev IM DKS
11 x 200 on 2:45/3:00 EN1
odds Free, evens Back
11 x {75 DK w/fins SLOB on 1:15 EN2
{2 x 25 fly w/fins on :25/:35 EN2
{75 FK w/fins SLOB on 1:15 EN2
11 x 200 IM on 3:15 EN1+
each 200 swum as 25Fly, 75Back, 75Breast, 25Free
5 x 50 Free on 1:10 HYP
breath every 7th down, every 9th back
Monday, September 10, 2012
Slap yo mama
EHS - Varsity - PM
SCY
300 rev IM DKS
8 x 200 on 3:10 EN1
rotate 25 kick through
8 x 75 on 1:20 EN1-EN2+
desc 1-4 Free; 5-8 non-free
8 x 25 on :40 SP3
odds rocket, evens rev-rocket
9 x 100 on 5:00 SP2
Stroke
12 x 50 on 1:10 REC
SCY
300 rev IM DKS
8 x 200 on 3:10 EN1
rotate 25 kick through
8 x 75 on 1:20 EN1-EN2+
desc 1-4 Free; 5-8 non-free
8 x 25 on :40 SP3
odds rocket, evens rev-rocket
9 x 100 on 5:00 SP2
Stroke
12 x 50 on 1:10 REC
Wednesday, September 5, 2012
Thunder Thighs
EHS - Varsity - PM
Yards
300 rev IM DKS
12 x 100 on 1:40 EN1
rotate 25 kick
20 x 50 K w/fins on 3:00 SP2
12 x 100 on 1:30 EN1
alt 100 Free, 100 IM, 100 Back
Yards
300 rev IM DKS
12 x 100 on 1:40 EN1
rotate 25 kick
20 x 50 K w/fins on 3:00 SP2
12 x 100 on 1:30 EN1
alt 100 Free, 100 IM, 100 Back
Tuesday, September 4, 2012
Purrfect Bounce
EHS - Varsity - PM
SCY
Equipment - fins, cp, snorkel
Distance Group:
300 rev IM DKS
4 x 4 x 500 on 7:00 EN2
within each cycle-
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim (desc #4, 1-4)
300 CH REC
Sprint and Mid-Distance:
4 x 500 on 7:00 EN2
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim
8 x 75 on 1:20 EN2-EN3
desc 1-4 IM, 5-8 Back
1min break in between each:
20 x 50 FK w/fins on :50 EN2
20 x 25 fly w/snorkel and fins on :30 EN2
20 x 50 scull/Brst w/paddles on 1:00
20 x 25 fly on :30 EN2
Here kitty, kitty....
EHS Dryland - AM
Weights
25 pull ups by the end of the practice
3 x {12 x squats on bosu ball
{12 x t-bar rows
{12 x lat pull downs
{12 x cleans
{12 x military press
1st round - 7 box jumps after each exercise
2nd round - 1 eastward facing lap around track after each exercise
3rd round - 15 knee ups (on pull up bar)
Weights
25 pull ups by the end of the practice
3 x {12 x squats on bosu ball
{12 x t-bar rows
{12 x lat pull downs
{12 x cleans
{12 x military press
1st round - 7 box jumps after each exercise
2nd round - 1 eastward facing lap around track after each exercise
3rd round - 15 knee ups (on pull up bar)
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