Don't you lose my number

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

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

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+

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

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

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

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

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

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

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)