Say Cheese!

Swimming :  SCY
Training Group :  SAHS Varsity
Team Pictures at 5:30p
***************************

300 CH

6 x 75 on 1:10  EN1
rotate 25 kick through

3 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 8:00  SP2
yes, this is THE "9x100" set

5 x 100 Breath Control on 1:45  HYP

3 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

***************************
Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups

Stretch

It's Like Deja Vu All Over Again

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

• previous week meet, upcoming week
• Performances of the meet : Nick 100 Back, Elias 100 Breast, Madison B 100 Breast.\
• meet with Bartlett.  Sr Night.  No bus, be at the pool by 2:45p
• discuss importance warming up and cooling (recovery swimming) down

***************************

300 CH

5 x {4 x 100 Free on 1:20  EN1
      {1 x 100 IM on 1:40  EN1-EN3
        descend IM's 1-5 to 90% or better

6 x 200 FK or DK w/ fins alt 3:10/2:50  EN1/EN2+

12 x 125 [25Bk, 25Brst, 75Free]  on 2:05  EN2+

20 x 25 Fly on :30  EN2

3 x 300 Back on 4:45  EN1

***************************

Dryland

Five times through

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

Ocotopus

Swimming:  SCM
Training Group: NLSC Silver

300 CH

6 x 75 Free Rotate 25 Kick through on 1:20

10 x 25 Fly on :50

10 x 50 Breast/Free FAST on 1:15

10 x 25 Fly on :40

3 x 300 Back w/ :20 rest after each
5 DK's off each wall

Jennifer Grey

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p; visualization exercises

***************************
300 CH

12 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

***************************
{6 x 50 Swim/Kick, descend 1-6, on :55  EN1-EN3
{6 x 25 Sprint Medley Kick on :45  SP3
{500 BOSS on 7:30  EN3-SP1
{3 x 50 CH EZ on 1:10  REC
{3 x 50 CH Sprint on 1:30  SP1+
{3 x 50 CH EZ on 1:10  REC

9 x 100
alt.  100 Free on 1:30
       100 IM on 1:20/1:15/1:10/1:05

3 x 25 Dive Start Sprint

Relay Starts
***************************
Dryland

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

Stretch

Silver is the new Grey

Swimming :  SCY
Training Group :  NLSC Silver
***************************
300 CH

12 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

400 IM RPT
400 IM Race Pace

***************************
{6 x 50 Swim/Kick, descend 1-6, on 1:00  EN1-EN3
{6 x 25 Sprint Medley Kick on :45  SP3
{500 BOSS on 7:30  EN3-SP1
{3 x 50 CH EZ on 1:10  REC
{3 x 50 CH Sprint on 1:30  SP1+
{3 x 50 CH EZ on 1:10  REC

***************************
Dryland

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

Stretch

Aquaman

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

8 x 75 SKS on 1:20 EN1

9 x 25 Sprint Medley on :40  SP3

7 x 100 on 1:30  EN1-EN3
75 Free/25 Stroke; descend 1-7 to 95% or better

3 x {1 x 300 Free FAST on 3:30 EN2
      {3 x 50 Stroke Sprint on 1:20  EN3-SP2
      {1 minute rest

5 x 50 CH EZ on 1:10 REC

9 x 50 Stroke Sprint on 2:00  SP1+

10 x 75 Breath Control on 1:30  HYP
Breath 3, 5, 7

1000 Kick Partner Pulls

***************************
Dryland

4 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups
      {15 Chest Fly's (stretch cordz)
      {15 Butterfly pulls (stretch cordz)

I aM Confident

Swimming:  SCY
Training Group: NLSC Silver

300 CH

9 x 50 TT's on 1:00

6 x 25 Free Sprint Medley
focus on early catch

400 IM RPT Training
(2 broken 400 IM's, and 1 straight 400 IM)

15 x 15 Fly/Brst on 1:05

8 x 25 Breath Control on :40
4,3,2,1

1968 Chevy Nova

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

1x{1 x 500 on 8:00 IM EN1

    {10 x 25 on :30 Fly EN2

2x{1 x 100 back on 1:40 EN1
    {1 x 100 free on 1:10 EN1
    {1 x 100 back on 1:40 EN1
    {1 x 100 free on 1:05 EN2
    {1 x 100 back on 1:40 EN1
    {1 x 100 free on 1:00 EN3
    {1 x 100 back on 1:40 EN1
    {10 x 25 on :30 Fly EN2

9 x 25 Sprint Medley on :40 SP3
   early catch

20 x 75 Kick w/ fins on 1:15 EN2
   1-10 FK, 1-20 DK SLOB

20 x 50 on NOVA Speed Set on 1:30  EN3
from starting end: broad jump from wall
                              5 streamline jumps (max height)
                              jump into remaining 25 fly sprint
                              climb out broad jump off wall
                              jump off bottom into remaining 25 free sprint
                              double climb outs

10 x 75 Back Hole Breast on 2:00  HYP
FAST

***************************
Dryland

7 x The following

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

25-25-25 Crunches

50 Leg Lifts

3 slow push ups}

Mini Nova

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x {100 IM on 1:40
      {2 x 25 Fly on :40

6 x 25 Free Sprint Medley
focus on early catch

Backstroke Turns

20 x 25 w/fins on :30
odds are DK SLOB
evens Fly
without fins, 16 x 25 on :40

10 x 50 Brst Sprint on 1:20

Fungus Cookies Stink

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

• previous week meet, upcoming week
• Performances of the meet : All of our relays, 1st-3rd in all girls, 1st-2nd in all boys relays.  Brianne, Lauren, and Zayle were all double winners.
• meet will be at West - Bus leaves from SAHS Gym Door at 2:20p, please be there by 2:10p
• drag...wear it!
• 
  

***************************
300 CH

12 x 50 Free on :50 EN1

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 2:30/3:00 EN2

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back on :50  EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins

100 CH EZ
***************************
Dryland

Set "X" is below in the brackets [ ]

[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]

1 time through Set "X" then:
with stretch cords
2 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers

1 time through Set "X"

Stink Bugs

Swimming:  SCY
Training Group: NLSC Silver

300 CH

12 x 50 Swim/Kick on :55

Backstroke Turns in Deep End

20 x 50 FK w/fins on :50
or 16 x 50 FK wo/fins on 1:05

12 x 75 on 1:20
odds 50Back/25Brst
evens 25Back/50Brst

9 x 25 Sprint Medley on :45
at least 3 Backstroke

C. Thomas Howell

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

12 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

***************************
3 x {1 x 100 IM 1:15  EN2
      {3 x 50 on :35/:35/1:00 (hold all under :35)  EN2
      {2 x 25 on :40 SPRINT SP3-SP2
      {1 x 100 Black Hole Breast Breath Control on 2:00  HYP
      {4 x 25 Fly on :30  EN2

10 x 50 Free BPA on 1:00  EN3

6 x 25 Sprint Medley on :45  SP3

5 x 50 CH EZ on 1:10  REC

3 x 25 Dive Start Sprint

Relay Starts
***************************
Dryland

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

Stretch

Eagle

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x 100 Free on 1:40
5 x 100 IM on 1:55

10 x 25 Fly on :40

12 x 75 on 1:20
alt Free and Back
Free focus - early catch

10 x 50 FAST KICK on 1:15
w/ fins if you have them

10 x 25 Fly on :40

Sploosh

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

12 x 50 Swim/Kick on :55  EN1

6 x 25 Sprint Medley Kick  on :45 SP3

4 x {3 x 50 on :35  EN2+
      {1 x 50 Sprint on 1:00  EN3/SP1

6 x 25 Sprint Medley on :40 SP3

300 Free FAST on 5:00  EN3
3 x 50 Stroke Sprint on :50  SP2
1 minute break
200 Free FAST on 4:00  EN3
3 x 50 Stroke Sprint on :50 SP2
1 minute break
100 Free FAST on 3:00  EN3
3 x 50 Stroke Sprint on :50 SP2

5 x 50 CH EZ on 1:15  REC

20 x 50 Texas style on 1:00  EN1+
minimum of 7DK's off each wall

10 x Tough Guys on 1:30  EN3+

100 CH EZ

3 Sprint Turns
3 Sprint Starts
Relay Starts

***************************
Dryland

4 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups

Stretch

Cloud Seeding

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x 100 Free on 1:40
5 x 100 IM on 1:55

10 x 25 Fly on :40

10 x 50 Free on :50
focus on early catch

12 x 75 [50 Breast/25 Free] on 1:20

10 x 25 Fly on :40

Bloop

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

6 x 75 on 1:10  EN1
rotate 25 kick through

9 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 6:00  SP2
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

3 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

Open Turn Practice

***************************
Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups

Stretch

Silver Lining

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x 100 Free on 1:40
5 x 100 IM on 1:55

10 x 25 Fly on :40

10 x 50 Breast/Free on 1:00
focus on body line and early catch

3 x 200 FK, FAST on 6:00

10 x 25 Fly on :40

Onomatopoeia

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

• previous week meet, upcoming week
• Performances of the meet : The entire girls team...1st and 2nd in every relay, 1st and 2nd in diving, 1st-3rd in 200IM, 50 Free, 100 Free, and 500 Free.
• meet with East.  Be at the pool by 2:45p.  No Bus
• I will be making arrangements with Coach Paula to create some close races with the Thunderbirds.

***************************
300 CH

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

10 x 25 Fly on :30  EN2

10 x 200 Back on 1:50  EN2

10 x 25 Fly on :30 EN2

20 x 50 BPA Kick w/fins on 1:05  EN3

10 x 25 Fly on :30 EN2

10 x 25 Fr Sprint with fins on 1:00  SP3

5 x 50 CH EZ on 1:10

Silver Panda

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 100 Free Rotate 25 Kick through on 1:45  EN1

10 x 25 Fly on :40  EN2

10 x 50 BPA on 1:15  EN3
Free/FK SLOB

10 x 25 Fly on :40  EN2

7 x 200 Back on 3:30  EN2

Charlie Sheen

Swimming :  SCY
Training Group :  SAHS Varsity

***************************
300 CH

12 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

***************************
7 x {1 x 50 CH Sprint on 1:00  SP2
      {1 x 100 CH EZ on the 4:00  REC

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

***************************
Dryland

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

Stretch

Anniversary

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 50 on 1:00 IMO/Brst EN1

8 x 75 on 1:30 Brst/Fr EN2
25 Single Pull-dbl Kick/25 build/25 Sprint

6 x 25 on :45 sprint medley SP3

1 x 500 Bk EN1

2 x 6 x 75 on 1:20 IM transitions EN2

20 x 25 on :40 Fly EN2

Bossonova

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

8 x 100 Free on 1:25/1:20/1:15/1:20  EN1-EN2+

500 BOSS on 7:00  EN3
3 x {2 x 50 on :35  EN2
      {1 x 50 on :45  EN1
500 BOSS on 7:00  EN3
10 x 25 Fly on :30  EN2
500 BOSS on 7:00  EN3
8 x 75 Breath 3,5,7 on 1:20 HYP
500 BOSS on 7:00  EN3
4 x 100 rev IM on 1:40  EN1
500 BOSS on 7:00  EN3
10 x 50 CH EZ on 1:10  REC

Starts

***************************

Dryland

6 times through the following

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

Silver Doubloons

Swimming:  SCY
Training Group: NLSC Silver

300 CH

12 x 100 on 2:00
75 Free/25 Sprint Kick SLOB

12 x 75 on 1:30
50 Back/25 Brst

12 x 50 on 1:00/:55/:50
25 Brst/25 Free

12 x 25 Fly on :40

Practice Starts

Welcome Back Carter

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

• previous week meet, upcoming week
• Performances of the meet : Stas 200/500 Free, Girls 50 Free (Jess, Alex, Skylar sweep), Savana/Madison 1st/2nd in diving.
• Get in on time for warm-ups
• Good job checking in before/after races.
• meet with Service.  Be at the pool by 2:45p.  No Buss
• discuss importance of early catch when sprinting Free

***************************
300 CH

5 x {4 x 100 Free on 1:20  EN1
      {1 x 100 IM on 1:40  EN1-EN3
        descend IM's 1-5 to 90% or better

6 x 200 FK or DK w/ fins alt 3:10/2:50  EN1/EN2+

12 x 125 [25Bk, 25Brst, 75Free]  on 2:05  EN2+

20 x 25 Fly on :30  EN2

3 x 300 Back on 4:45  EN1

***************************

Dryland

Five times through

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

Spoon

Swimming:  SCY
Training Group: NLSC Silver

300 CH

4 x {4 x 100 Free on 1:40  EN1
      {1 x 100 IM on 2:00  EN1-EN3
        descend IM's 1-5 to 90% or better

12 x 50 FK or DK SLOB alt 1:15/1:00  EN1/EN2+

8 x 125 [25Bk, 25Brst, 75Free]  on 2:30  EN2+

16 x 25 Fly on :40  EN2

500 Back  EN1

Lea Thompson

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

***************************
300 CH

12 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

***************************
6 x {1 x 100 IM 1:15  EN2
      {3 x 50 on :35/:35/1:00 (hold all under :35)  EN2
      {2 x 25 on :40 SPRINT SP3-SP2
      {1 x 100 Black Hole Breast Breath Control on 2:00  HYP
      {4 x 25 Fly on :30  EN2

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
***************************
Dryland

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

Stretch

I'm a Cod Fish

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

5 x 200 Free to Breast Progressive on 2:55  EN1
add :05 for each 200 after the 1st

12 x 25 Sprint Medley on :40  SP3
All sprints are Breast with FK
fins optional

16 x 25 on :30 Fly EN2

16 x 100 Free/Breast (75Free/25Brst)EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:10
13-16: 1:15, 1:10, 1:10, 1:10

5 x 50 on 1:00 CH EZ REC

10 x 50 on 1:00 FK/DK SLOB EN1

5 x 100 on 1:45 ASU Breath Control HYP

7 x 50 on 1:00 Tough Guys EN2

16 x 25 on :30 Fly EN2

100 CH EZ

***************************
Dryland

10 x {50 Jump Ropes
        {20 Tricep finishes (stretchcordz)
        {20 Swimmer pulls (stretchcordz)
        {1:00 minute wall sit
        {5 SLOW perfect pushups

Bullet

Swimming:  SCY
Training Group: NLSC Silver

300 CH

12 x 50 Swim/Kick on 1:05

20 x 50 on 1:30
25 swim/climb out on the bulkhead and jump in the middle section
climb out of the middle section/25 swim/ climb out/ 25 crunches

12 x 25 Sprint Medley on :40
3 of each stroke

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

8 x 75 Free Breath Control on 1:40
25 breath every 3rd
25 breath every 5th
25 breath every 7th

The Nasty Nine

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

8 x 100 on 1:30  EN1
rotate 25 kick through

12 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 4:00  SP1
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

6 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

Open Turn Practice

****************************
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

Zilar

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30  EN1
rotate 25 kick through

12 x 25 Sprint Medley on :45  SP3

9 x 50 Free on 2:00 SP1
These are all out SPRINT!

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 2:15 HYP
17 Breaths on the first 100, subtract 2 on each subsequent 100.

6 x 25 Sprint Medley on :40  SP3

6 x 75  Breast alt 1:20/1:30

Open Turn Practice