Happy New Year!

Diving Well - Silver

500 Choice

:20 vertical Kick/ 15 bobs

40 x 25 Fly
1-10 on :50 with climb outs at each side of the deep end
1-20 on :40 with climb outs at each side of deep end
21-40 on :45 with fins, underwater across, swim back

water polo for the remainder of practice

Compass

SCY - Silver

300 rev IM DKS

2 x {3 x 50 K on :45/:50
      {2 x 25 Fly on :30/:40
      {2 x 50 K on :50/:55
      {4 x 25 Fly on :30/:40
      {3 x 50 K on :55/1:00
      {2 x 25 Fly on :30/:40
1st round w/fins
2nd round w/out fins

6 x 75 Breast on 1:30
MDPS, full extension

4 x 25 Fly on 1:00 Sprint
perfect technique

5 x vKick:30-Sprint 25 w/dragsox on 1:15

2 x 25 Sprint w/o dragsox on 1:00

Turn Time

Bobs

SkyFall

SCY - Silver

15 x 50 on :50/1:00/:50
1-5; Free
6-10; Breast
11-15; Back

15 x 75 FK/DK/FK on 1:30 SLOB w/ fins

5 x {1 x 200 on 2:45 Free
      {4 x 25 Fly on :45

2 x 8 x 25 Sprint K on 1:00/:45
1st round w/ socks & fins
2nd round w/ fins only

Turn Time

Bobs

We didn't start the fire

SCY - Silver

10 x 100 alt Back/IM on 1:40

40 x 25 on :30 w/fins
alt Fly and DK SLOB

15 x 50 on 1:05
5 strokes of fly off 1st wall; 2 strokes of fly off 2nd wall
breaststroke the rest of the way.

10 x 75 FK FAST!!! w/fins on 2:00/1:30
1-5 w/dragsox; 6-10 on w/o dragsox

vertical kick & turn time

Battle of 5 Armies

SCY - Silver Group

10 x {50 Jump Ropes
        {20 Tricep finishes (stretchcordz)
        {20 Swimmer pulls (stretchcordz)
        {:30 second wall sit
        {5 perfect pushups

300 rev IM DKS

20 x 50 DK/FL SLOB w/fins
5 on :55; 5 on :50; 5 on :55; 5 on :45

18 x 25 Fly
6 on :30 w/fins; 6 on 1:00 w/o fins; 6 on :30 w/fins

Breaststroke technique work

8 x 50 Breast; technique focus on 1:10

5 minutes of vertical kick with DragSox

Unlock the Door!

400 rev im

15 x 50 dk/do with fins on :55

8 x 25 fk sprint with dragsox on :45
Take sox off after 4

20 minutes breast technique work

13 x 25 Fly with fins on :30

Free time

Becca's Choic

SCY Silver

500 Breast, alt between pull downs and no pull downs on breakouts

12 x 50 on :55
5 Strokes of fly/free down and Back on the way back

12 x 25 fly on 1:00
Sprint with climb outs

16 x 25 sprint kick on :45
1-8 with dragsox; 9-16 without

8 x 50 on 1:30
Scull down/breast back

Turn time

Bobs

Touch the Wall

Silver Group, SCY

20 x 50 Back; 2x[5 on :55, 5 on :50]

20 x 25 Fly
[1-10 on :40 no fins, 11-20 on :30 w/ fins]

20 x 50 FK/DK SLOB on :55
w/DragSox & Fins

20 x 25 Sprint w/ Fins on :30
with climb outs

20 x 25 Back to Breast turns in the deep end on :40

20 Deep Water flip turns with Vert Kick and with fins

It's not slime...it's mucus

SCM

1000 Free w/ snorkels, fins, paddles  EN1

100 Back on 1:55  EN2
2 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
4 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
6 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
8 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2

12 x 50 on 1:00 EN2
[2 strokes fly/2 strokes brst]

deep water bobs

All Things Considered...

Dryland:

5 x {15 Rows
      {20 Backstroke Rows
      {25 Chest Flyes
      {50 Cruches
      {50 Leg Lifts

Swimming:  SCM

300 rev IM DKS

10 x 75 w/ paddles @ 1:40  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :45/1:15  EN2/EN3
      {2 x 25 Brst FAST on 1:00 EN3

500 FK SLOB w/ fins EN1

3 x {75 [50Free/25Back] FAST on 2:20 EN3
      {125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)

Bobs

Curious George is not a Monkey!

Dryland:

7 x {30 Backstroke Rows with Stretch Cords
      {10 Push-up shrugs

Swim Practice:

1000 Free w/ snorkel, paddles, fins  EN1

10 x 200 on 3:15  EN2
[50 Brst/150 Free]

40 x 25 on :30  EN2
alt DK SLOB and Fly Swim

Live Hard...Die Free

300 rev IM DKS

3 x {75 Back on 1:30  EN1
      {125 IM (dbl Free) on 2:15  EN1

4 x{3 x 50 FK w/ fins on 1:00  EN2
     {4 x 25 FK Sprint on :45  SP3

4 x 75 Free on 1:15  EN1
3 x 50 Fly FAST on 1:20  EN3+
3 x 75 Free on 1:10  EN2
3 x 50 Back FAST on 1:20  EN3+
2 x 75 Free on 1:05  EN2
3 x 50 Brst FAST on 1:20  EN3+
1 x 75 Free on 1:00  EN2+
rest 1 minute
4 x 75 Free on 2:00  SP1
(hold under BT100 minus 5 seconds)

Recovery bobs in deep H20

Here, have a cookie

Dryland:

10 x {50 backstroke rows w/ stretchcords

        {30 second push-up plank

        {20 dips

        {50 leg lifts

        {50 crunches

Swimming:

300 rev IM DKS

8 x 75 Bk/Brst/Fr on 1:20  EN1

9 x 25 Sprint Medley on :45  SP3

20 x 50 DK/FK w/ fins SLOB on 1:00/:55/:50/:45

15 x 100 Free  EN1-EN3

The wedge-

1:30, 1:30, 1:30, 1:25

1:30, 1:30, 1:25, 1:20

1:30, 1:25, 1:20, 1:15

rest 1:00

3 x 100 on 1:15

Starts and Turns in deep end

That's not my rabbit

Dryland:

7 x {med balls - 20 seated, feet up twists
      {                  20 wall bounces
      {
      {                  30 second plank
      {                  50 jump ropes

Swimming:

300 rev IM DKS

10 x 50 back/breast on 1:00  EN1
focus on breast DPS

10 x 25 back/breast sprints in the deep end  SP3
focus on turns....especially cross over turns

team meeting - water bottles, IMX, nutrition

8 x 75 [25 Back/50 Breast] FAST on 2:30 SP1

10 x 100 FK w/fins on 1:45  EN2

Double Tap

300 rev IM DKS

5 x 100 FK w/fins SLOB on 1:45  EN1
5 x 200 Free on 3:20/3:15/3:10/3:05/3:00  EN2-EN2+
5 x 100 DK w/fins SLOB on 1:45  EN1
5 x 200 Back on 3:40/3:35/3:30/3:25/3:20  EN2
5 x 100 FK w/fins on 1:45  EN1

10 x 25 Breast Spring w/ climb outs on :45  SP2ish

House of Cards

Dryland:

Stretchcordz - 15 x swimmer pulls; 12 rows; 9 chest flys
Med Balls - 10 x smash downs; 4 x lopsided pushups
50 x jumping jacks

Swim Practice:

300 rev IM DKS

5 x {1 x 100 Free on 1:30 EN1
      {1 x 100 IM on 1:30 EN2

10 x 100 FK w/ fins on 1:50
partner pulls encouraged

Backstroke Turn practice (approx 10 minutes)

{200 Fly on 4:00  EN2+
{6 x 25 Breast on :45 EN1
{150 Fly on 3:00  EN2+
{6 x 25 Breast on :40 EN1
{100 Fly on 2:00  EN3
{6 x 25 Breast on :35 EN1
{50 Fly on 1:00  EN3
{6 x 25 Breast on :30 EN1

Foleyball

300 rev IM DKS

10 x 100 on 1:30/1:20/1:35  EN1-EN2

10 x 25 Sprint Kick SLOB  SP3

Team Meeting

3 x 300 Back w/ :10 rest  EN1

15 Minutes of Backstroke Turn Practice

Buzz look...an alien!

Dryland:

4 x {1 minute wall sit
      {30 second plank
      {5 burpees
      {25 right side crunches
      {25 left side crunches
Max pullups

Practice:

300 rev IM DKS

5 x {1 x 100 Free on 1:30 EN1

      {3 x 25 Sprint Medley on :30 SP3

Team Meeting - Website, Goal Sheets, IMX handout

1 x {12 x 50  DK/FK SLOB w/fins on :55 EN2

      {1 x 400 back or IM on 7:00 EN1

      {8 x 50  DK/FK SLOB w/fins on :50 EN2

      {1 x 400 back or IM on 7:00 EN1

      {4 x 50  DK/FK SLOB w/fins on :45 EN2+

15 x 25 on 1:00 EN2+

in deep end work on turns

for fly,back,free at least 5 DK off each wall.

50 climb outs

Let the Sun Shine In

5 x {25 leg lifts
      {25 crunches
      {25 left side crunches
      {25 right side crunches
      {10 push-ups

300 rev IM DKS

20 x 50 DK/FK SLOB w/ fins on :55  EN1

Team Meeting

• Discuss start of new season
• Highlight IMX Games and AK AG Champs
• Outline remainder of week

200 CH 

Girls:

10 x 100 Free on 1:45  EN1

Boys

10 x 50 Tough Guys on 1:20  EN1+

1 perfect pushup at each end

All

500 IM