Boogie Night

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss:

• previous week meet, upcoming week
• Performances of the meet : Andrew 100 Back, Merek Kovol 500 Free, Savana diving, Jenevia 400 Free Relay, Adriana 500 Free
• Get in on time for warm-ups
• Cool down as much as possible after each race
• Quick check in before and after each race
• meet agains Chugiak; early dismissal on Friday
• budget time better
• discuss Breaststroke Technique

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300 CH

7 x 200 on 2:50  EN1

rotate and rev rotate 50 Breast through

10 x 25 Fly on :30  EN2

3 x {2 x 25 Breast FAST on :40 SP3

      {3 x 125 IM (dbl Brst) on 1:50  EN2

      {2 x 25 Fly on :30 EN2

      {3 x 75 (25Fly/50Back) on 1:05

6 x 25 MOPS on 1:00  SP3

10 x 50 Texas on :55  EN1

Texas 50's start and end in the middle of the pool

12.5 yds back, 25 yds Brst, 12.5 yds Free

work turns; No hanging on lane lines!

Deep end dryland/hypoxic/sprint set

see video by clicking here

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Dryland

1 minute plank/1 minute wall sit
45 second plank/45 second wall sit
30 second plank/30 second wall sit
15 second plank/15 second wall sit
30 second plank/30 second wall sit
45 second plank/45 second wall sit
1 minute plank/1 minute wall sit

20 x 20 second crunch (hold crunch for 20 seconds)

2 x 50 shrugs with stretch cords or kettle balls
(25 forward/25 reverse)

Nevada

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x {1 x 100 Free on 1:30 EN1
      {1 x 100 Breast on 2:00 EN2

10 x 25 Fly on :45  EN2

20 x 50 Texas on 1:05  EN1

Texas 50's start and end in the middle of the pool

12.5 yds back, 25 yds Brst, 12.5 yds Free

work turns; No hanging on lane lines!

10 x 25 Fly on :40  EN2

6 x 25 MOPS on 1:00  SP3
focus on Fly and Breast turns

Patrick Swayze

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

4x{4 x 100 [50Fr/50CH] on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

10 x 100 Free on 1:15  EN2
3, 6, 9 on 1:05

10 x 100 IM on 1:25  EN2
3, 6, 9 on 1:15

10 x 25 MOPS on 1:00 SP3

5 x 100 Breath control on 1:45 HYP

Dive Start Sprints
Relay starts

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Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch

Mi-Mi's Hair

Swimming:  SCY
Training Group: NLSC Silver

300 CH

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

12 x 50 FK on 1:10
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

Start Practice
Relay start practice

Fury Road

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

9 x 50 TT on 1:00 EN1

work exits and turns

7 x 200 [100Fr/100Back or IM] on 2:50  EN2

10 x 50 Free/DK on :45  EN2

9 x 25 Kick Sprint Medley on :45  SP3

5 minutes Start Practice

We want to be moving forward BEFORE

we leave the block.

12 x 75 Best non-Free Stroke on 3:00  EN3/SP1

from a start

7 x 50 CH EZ on 1:15 REC

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Dryland

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank

Fox

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30
Swim/Kick/Swim

10 x 100 50 Free/50 Backon 1:40
(fastest group) add time as needed for other groups.

5 x 25 MOPS on 1:00
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

12 x 50 on 1:05
alt Fly/Back and Brst/Free
work on open turn technique

Start Practice
focus on streamline entries and initiating DK's as soon as feet enter, and then beginning FK's as soon as DK's are completed...all the way through the breakout.

Relays

The Legs Feed the Wolverines

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

20 x 50 BPA Kick SLOB w/fins on 1:05  EN3
focus on wall exits/breakouts

5 x 25 MOPS on 1:00  SP3
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

20 x 75 on 1:10  EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr

1 x 500 BOSS on 8:00  EN3+
goal is BT500+:20
1 x 200 BOSS on 3:00  EN3+
goal is BT200+:15
5 x 50 CH EZ on 1:15  REC

Start and Relay start practice
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Dryland

Seven times through the following:

• 50 Jumping Jacks
• Battle Rope IM
• 10 Jumping Throw Downs
• 10 Back Rows
• 10 Cross Overs
• 10 Arm Flutters
• Lung to Stairs
• 3 up/down loops of stairs
• Lung to Wall behind blocks 
• 1 minute wall sit

Silverware

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30
Swim/Kick/Swim

10 x 50 BPA Kick SLOB w/fins on 1:05  EN3
without fins on 1:20  EN3
focus on wall exits/breakouts

5 x 25 MOPS on 1:00  SP3
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

8 x 75 on 1:40  EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr

200 Sprint Kick for Time
rest
200 Sprint Kick for Time


Start and Relay start practice
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A Ha! Cry Wolves - ooooo

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss previous week & meet, upcoming week & meet agains ER

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300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

10 x 10 yard sprints SP3
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.

12 x 50 Free/Back on :45  EN2
Practice DK/FK transition

7 x 100 Free on 1:15  EN2
2 x 3 x 75 [25Fly/25Back/25Breast]  on :55/1:05/1:15
6 x 100 Free on 1:10  EN2
9 x 50 Back hold :35 or better alt :40/:50
5 x 100 Free on 1:05  EN2+
rest 2 minutes
300 Free Fast on 5:00  EN3
300 Free FAST!!! work turns...TIMED!!!  EN3+

12 x 100 Back on 1:30 EN1

10 x 10 yard sprints SP3
Practice DK/FK transition

Practice Starts focusing on the same DK/FK transition

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Dryland

with stretch cords
4 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

with med balls and a partner, reps are per person
3 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers

Sterling

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30
Swim/Kick/Swim

10 x 10 yards
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.

10 x 50 Free/Back on 1:10
Practice DK/FK transition

12 x 25 Sprint Medley Kick on :45

3 x 200 FK on 6:00
Timed Record Times

Practice Starts focusing on the same DK/FK transition

Big 8? More like Crazy 8!

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss meet expectations

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Components of a Pre-meet warm-up
total time needed - approximately 30 minutes

• 300 to loosen up
• Short set 500-700 yds to increase heart rate
• Turn Practice (MOPS)
• Sprint Medley
• Sprint Starts

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300 CH

7 x 100 on 1:30  EN1
alt Free, IM or Back

6 x 25 Sprint Medley on :40  SP3

3 x 25 MOPS on :45
make them pertinent to upcoming races

Sprint Starts

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5 x {1 x 100 IM 1:15  EN2
      {3 x 50 on :40/:40/1:00 (hold all under :35)  EN2
      {2 x 25 on :40 SPRINT SP3-SP2
      {1 x 100 Free Breath Control on 1:45  HYP

6 x 25 Sprint Medley Kick on :45  SP3

5 x 50 CH EZ on 1:10  REC

3 x 25 Dive Start Sprint

Relay Starts
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Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch

Captain my Captain

Swimming:  SCY
Training Group: SAHS Varsity
Team Meeting @ 6p to announce team captains

300 CH

12 x 75 @ 1:20  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :40/1:00  EN2/EN3
      {2 x 25 Brst FAST on :40 EN3

500 FK EN1

5 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)

6 x 75 Breath 5, 7, 9 on 1:20  HYP

6 x 200 BOSS on 5:00  EN3
(150 Fast Swim/50 Sprint Kick w/fins)

6 x 50 CH EZ on 1:15  REC

6 x 25 Dive Start Sprint

Relay Starts

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Dryland

6 times through the following:

20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees
5 Burpees
20 arm flutters with Battle Ropes

2 rounds of Wildcats

Silver Bullet

Swimming:  SCY
Training Group: NLSC Silver

300 CH

10 x 75 @ 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 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)

6 x 25 Free on :40 Breathing every 7th Stroke  HYP

Apple Turnover

1000 CH Warm-up

20 x 25 Fly on :30  EN2

20 x 50 on :50  EN2
Mid-pool 50's, work on turns

10 x 200 Back on 2:45  EN2

20 x 50 Brst/Free on :45  EN2
work Brst pull downs (streamline, Dolphin Kick, pull down, recover, breakout)

12 x 25 Fly Sprint Medley on :30  EN2

Relay starts

Conducting interviews for Captains during practice

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Dryland

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank

Southside hoo! Relay YOU! 9 x 100 Boo - yah!

300 CH

8 x 100 on 1:40  EN1
rotate 25 kick through

12 x 25 Spring Medley on :40  SP3

9 x 100 Free on 2:00  EN3
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

12 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:50
or 12 x 75  Breast on 1:15
or 30 x 25 Fly on :30

Start and Relay Start Practice

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Dryland

6 times through the following

30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
65 second plank

Together, as a group 2 rounds of Wildcats

Not So Hy-Tek

300 CH

Set #1
5 x 100 on 1:20  EN1
5 x 50 FK on 1:00  EN1
400 IM on 6:00  EN1
7 x 75 Back on 1:10  EN2
9 x 25 Sprint Medley CH on :30 SP3
300 Free on 3:30  EN3
3 x 50 CH EZ on 1:10
5 x 50 FK on :50 EN2
5 x 100 on 1:10  EN2+

Set #2

3 x {1 x 225 Back on 3:20  EN2
      {1 x 125 IM (FK the final 50) on 2:20  EN2
6 x 25 Sprint Medley on :40  SP3


Set #3

9 x 75 Black Hole Breast FAST on 2:00  HYP
3 x 25 Sprint Medley on :50  SP3
3 x 50 CH EZ on 1:10

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Dryland

Seven times through the following:

• 50 Jumping Jacks
• Battle Rope IM
• 10 Jumping Throw Downs
• 10 Back Rows
• 10 Cross Overs
• 10 Arm Flutters
• Lung to Stairs
• 3 up/down loops of stairs
• Lung to Wall behind blocks 
• 1 minute wall sit

Vacation, all I ever want is...

300 CH

8 x 75 SKS on 1:30  EN1
odds long axis, evens short axis

2 x Wildcats

10 x 100 Free on 1:15  EN2
(100 Free Training Group Benchmark Set)

2 minute break

10 x 100 IM on 1:25  EN2
(100 IM Training Group Benchmark Set)

5 x 100 Free Breath Control on 1:45  HYP
start at 15 and descend by 2

40 x 25 on :40  EN2
super heroes - jump in, climb out, dive in, 5 strokes of fly, free to the end, climb out, jump in, climb out, 3 push ups.

500 Back EZ
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Dryland

1 min plank/12 push-ups
:55 sec plank/11 push-ups

:50 sec plank/10 push-ups

:45 sec plank/9 push-ups

:40 sec plank/8 push-ups

:35 sec plank/7 push-ups

:35 sec plank/6 push-ups

:30 sec plank/5 push-ups

:25 sec plank/4 push-ups

:20 sec plank/3 push-ups

:15 sec plank/2 push-ups

:10 sec plank/1 push-ups

:05 sec plank/pull ups till you fail

We've got ears. Say Cheers!

300 CH

8 x 125 IM (dbl Free) on 1:55  EN1

6 x 25 MOPS on :45  SP3
(middle of pool sprints)

2 x Wildcats

20 x 50 DK SLOB w/fins on :50
20 x 25 Fly w/ fins on on :30
20 x 50 Back w/10 DK's of each wall :50
20 x 25 Fly on :30

2 x Boss 500 on 8:00
(350 Free FAST, 150 Kick w/fins Sprint)

Breath Control Bobs and Pigs

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Dryland

six times through the following:

25-25-25 Crunches
100 Leg Lifts
20 R-knees
100 Flutter Kicks
5 Slow Push-ups
1 minute plank

If a Swimmer falls in the Forest...?

300 Choice

12 x 100 on 1:30  EN1

• odds Free
• evens Back or IM

2 x Wildcats

12 x 50 IMO/Brst on :50  EN2

1 x 300 Free FAST on 4:00 EN3
3 x 50 Free FAST on 1:00/:50/:40  EN3
1 minute rest
1 x 300 IM FAST on 4:00  EN3
3 x 50 IMO FAST on :55/:50/:45  EN3
1 minute rest
1 x 300 non-Free FAST on 4:30  EN3
3 x 50 Stroke FAST on :50  EN3
3 minutes rest
1 x 300 Free FAST

5 x 50 CH EZ on 1:10  REC

20 x 25 FK (1/2 Fast, 1/2 EZ) on :45  SP3/REC

5 x 100 Breath Control on 1:45
descend by 2 from 15 breaths

Backstroke Start Work

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Dryland

Five times through the following:

• Streamline Lunges around pool to bleachers
• Up and Around bleachers three times
• 5 Burpees
• 5 Pushups
• 3 Berpees
• 3 Pushups
• 1 Burpee
• 50 Jumping Jacks
• 1 Black Rope I.M.
• 10 Jumping Throw Downs (Fly)
• 10 Back Rows (Back)
• 10 Cross Overs (Breast)
• 10 Arm Flutters (Free)

Kick the Bucket

300 CH

12 x 75 SKS on 1:30

Wildcats

20 x 50 25 Brst/vKick :20/25 Free on 1:15 EN1

8 x 150 on 2:15 EN2
  [50 Brst Kick/50 Brst/25 Scull]

10 x {1 x 50 Kick on 1:00  EN2
        {2 x 25 Spring Kick on 1:00 SP2

10 minutes of vKick

Start Practice for remainder of practice

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Dryland

5 times through the following:

20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees (aka sliders)
5 Burpees
20 arm flutters with Battle Ropes

I'm Gonna Name Him "Heart"

300 CH w/u

Wildcats

5 x 200 Dr/K/S/K/Dr

20 x 200 EN1-2

• 1-5 Free on 2:50  EN1
• 6-15 Back on 2:50  EN2
• 16-20 IM on 2:50  EN2

5 x 200 FK on 4:00  EN2

12 x 25 Spring Medley Kick on :45  SP3

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Dryland

Four times through the following:

• 25-25-25 Crunches (right side-left side-regular)
• 50 Leg Lifts
• 100 Flutter Kicks
• :30 second plank, 3 pushups, :30 second plank, 3 pushups, :30 second plank
• 25 Back Stroke Rows (with Stretch Cordz)
• 50 Jump Ropes or Jumping Jacks
• 1 minute wall sit

Pay phone - drop a dime

300 Choice

6x200 on 3:15 EN1

Free, Back/Brst, IM

20x50 Back/Brst on :50 EN1+

3x{3x50 Kick on :50, 1:00, 1:10 EN1

    {100 FK Sprint on 2:30 SP1

6x75 Brst, Free, Back Brth Control on 1:50 HYP

12x50 Tansition Turns on :50 EN2

Work the turns

9x100 Free EN2+

1:15, 1:10, 1:05

1:20, 1:10, 1:05

1:25, 1:10, 1:05

200 Choice EZ

I Bless the Rains

300 Choice

5x200 Back on 3:00 EN1

20x100 on 1:30, 1:25, 1:20, 1:15 EN1-2

20x50 FK BPA on 1:10 EN3

20x25 dyna25's on 1:00 EN3

200 cool down 

Pre-seasoning...yumm!

High School

SCY

300 CH w/u

2 x { 200 Free @ 2:40 / 2:30

      { 200 IM @ 2:40 / 2:30

      { 50 Free @ :40 / 35

      { 100 Fly @ 1:20 / 1:20

      { 100 Free @ 1:20 / 1:20

      { 500 Free @ 6:20 / 6:00

      { 100 Back @ 1:20 / 1:15

      { 100 Breast @ 1:20 / 1:20

10 x 100 Free on 1:15

10 x 100 IM on 1:25

200 Free FAST...rest 1 minute

200 IM FAST...rest 1 minute

5 x 50 CH EZ on 1:15