The Boot

Swimming :  SCY
Training Group :  SAHS Varsity

• Divers: warm-ups at 2:30p on Thursday, doors open at 1:30p.  Requested an 11:10a dismissal.  Dive coaches' meeting at 2p, meet begins at 4:30p
• Swimmers: warm-ups at 1:30p on Friday, doors open at 12:45p.  Requested an 11:10a dismissal, bus arrives at 12p, departs 12:05p.  Coaches' meeting at 1p, Captains' meeting at 2:50p.  Meet starts at 3p.

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300 CH

12 x 100 on 1:30  EN1
75 Free/25 non-Free

6 x 25 Sprint Medley on :40  SP3

9 x 50 Transition Turns on :55 EN1
working on technically perfect turns...not on speed

6 x 25 MOPS  SP3

100 CH EZ

1 x 75 Sprint on 3:00  SP2
1 x 50 Sprint on 3:00  SP2
1 x 25 Sprint
100 CH EZ after each sprint

3 x 25 Dive Start Sprint

300 CH EZ cool down

Coach's Choice for the remainder of practice
*********************************
Dryland - Varsity group only

3 times through the following:

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

The Knife's Edge

Swimming :  SCY
Training Group :  SAHS Varsity

• Divers: warm-ups at 2:30p on Thursday, doors open at 1:30p.  Requested an 11:10a dismissal.  Dive coaches' meeting at 2p, meet begins at 4:30p
• Swimmers: warm-ups at 1:30p on Friday, doors open at 12:45p.  Requested an 11:10a dismissal, bus arrives at 12p, departs 12:05p.  Coaches' meeting at 1p, Captains' meeting at 2:50p.  Meet starts at 3p.

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300 CH

12 x 100 on 1:30  EN1
75 Free/25 non-Free

9 x 25 Sprint Medley on :40  SP3

2 x 5 x 50 Swim/Kick on :50  EN1-SP1
descend 1-5; 2x

6 x 25 MOPS  SP3

8 x 125 on 1:45/2:00  EN2
alt Free and IM(dbl back)

5 x 50 Free on :40

5 x 50 Free on :35

1 min Rest

3 x 50 Free on :30

1 min Rest

5 x 50 Free on :35

5 x 50 Free on :40

10 x 100 on 1:30

alt Back/IM

8 x {25 Fly FAST on :30

      {25 Free w/ 1 breath on :30

100 CH EZ

Relay starts if there is time
***************************
Dryland - Varsity only

3 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)

Making the Grade

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

5 x 300 on 5:00  EN1
100 Free/100 Back/100 Back

6 x 25 Sprint Medley on :45  SP3

6 x 50 Free turn technique on :50  EN1

• snap feet on somersaults
• 5 DK's off wall
• 3 hand-hits before breathing on breakout

6 x 25 MOPS on 1:00  SP3

100 CH EZ

4 x {2 x 50 Free on :40  EN2
      {1 x 50 Free on :35  EN2+
      {1 x 50 Free Sprint on 1:00  SP1
      {1 x 25 Stroke Sprint on 1:00  SP1

12 x 100 on 1:30  EN1
last 25 non-Free

Relay Starts for CIC; Starts for Individual Swims

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Dryland

Four times through the following:

• 25-25-25 Crunches
• 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

Bright Eyed and Bush Tailed

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

300 CH

12 x 50 Swim/Kick on 1:00

6 x 25 Sprint Medley

7 x 50 descend 1-7 on 1:00
from 85%-100%

100 CH EZ

4 x {75 Free Sprint on 5:00  SP2
      {50 Stroke Sprint on 5:00  SP2

20 x 25 Fly on :30 REC

100 CH EZ  REC

Yeah Toast!!!

Swimming :  SCY
Training Group :  SAHS Varsity

• Wednesday's Practice (1/2 day) : everyone 12:30-2:30p ("C" team 12:30-2:00p)

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300 CH

12 x 100 on 1:30  EN1
75 Free/25 non-Free

9 x 25 Sprint Medley on :40  SP3

1 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on :40  SP1

2 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on :50  SP1

3 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on 1:00  SP1

2 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on 1:10  SP1

1 x 100 Free on 1:10  EN2

3 x 200 Back on 3:10  EN1

5 x 50 Free on :40

5 x 50 Free on :35

1 min Rest

3 x 50 Free on :30

1 min Rest

5 x 50 Free on :35

5 x 50 Free on :40

10 x 100 on 1:30

alt Back/IM

10 x {25 Fly FAST on :30

        {25 Free w/ 1 breath on :30

100 CH EZ

Relay starts if there is time

***************************
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)

Abate, Recede, Subside

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting:  5p

• Practice Structure:
• Likely State Qualifiers - Dryland from 4:30-5p, water practice from 5-7p
• Jess, Sarah, Alex, Erica, Cassie, Ryan, Andrew, Nick, Lucas, John, Zayle
• Region Prep Swimmers - Water practice from 4:30-6p, dryland from 6-30p
• Caveat - "C" swimmers practice from 4:30-5:30, dryland 5:30-6p
• Divers - 4:30 to 6:30p
• Wednesday's Practice (1/2 day) : everyone 12:30-2:30p ("C" team 12:30-2:00p)

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12 x 100 on 1:30  EN1
75 Free/25 non-Free

3 x 5 x 50
  #1 - descend 1-5 on 1:00 EN1-EN3
  #2 - Thunderwalls (accelerate into every wall for turns and finishes) on 1:10 SP3
  #3 - Sprint on 1:30 SP1

7 x 200 BOSS on 3:30 EN2+ to SP1
descend the swim from 85%; always spring the Kick

Relay Starts for CIC relays; Starts for Individual Swims

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Dryland

5 x The following:

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

• 3 pull ups or 5 slow push-ups

• Wildcats

Harry Dean Stanton

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

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

6 x 25 Sprint Medley  on :45  SP3

3 x {100 Free on 1:05  EN2
      {100 Free on 1:15  EN1
      {100 Free on 1:05  EN2

4 x 25 MOPS on 1:00  SP3

Bobs

3 x {50 Free on :40  EN1
      {50 Stroke FAST on :40 EN3
      {50 Free on :40  EN1

Breath Control

Relay Starts

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Dryland

5 x {50 Jumping Jacks
      {100 Flutter Kicks
      {:30 second plank
      {wildcats

Stretch

"So, have you ever eaten any?" I asked, genuinely curious. "Lynx meat?", she said, "Yeah...want some?" I did...it tasted like chicken.

Swimming :  SCY
Training Group :  SAHS Varsity

• Final Meet of the season this Friday against Dimond.  Let's bring it!  
• NO BUS; Be at the Dimond Pool by 2:40p
• Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State:  https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=

***************************
Get Fins

12 x 100 on 1:45  EN1
75 Free/25 Kick SLOB

6 x 25 MOPS on :50  SP3

10 x 25 Fly on :30  EN2
500 BOSS on 8:00  EN3-SP1
10 x 25 Fly on :30  EN2
5 x 50 Sprint Kick on 2:00  SP1+
5 x 100 Breath Control on 1:45
3 x 50 CH Sprint on 2:30  SP3
10 x 25 Fly  on :30  EN2

3 x 75 CH Sprint on 6:00  SP2
cool down after each

10 x 50 Free/non-Free on 1:05 EN1

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

3 x the following on 3-4 minutes:
Thes are SPRINTS

{10 butterfly pulls w/stretchcords
10 tricep finishes w/stretchcords
5 pushups
10 R-knees
3 burpees}

2 rounds of wildcats

You broke it...you bought it.

Swimming :  SCY
Training Group :  SAHS Varsity

• Final Meet of the season this Friday against Dimond.  Let's bring it!  
• NO BUS; Be at the Dimond Pool by 2:40p
• Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State:  https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=

***************************
12 x 100 on 1:30  EN1
75 Free/25 non-Free

8 x 25 MOPS on :45  SP3

1 x 100 Free Sprint on 2:30  SP1
2 x 50 Free Sprint on 1:30  SP1
4 x 25 Free Sprint on 1:00  SP1
3 x 50 Free FAST on :40  EN3
1 minute rest
1 x 200 Free Sprint  on 3:00  SP2
20 x 25 Fly on :30  EN2

9 x 100 Back on 1:30 EN1

3 x {1 x 25 Stroke Sprint on :30  SP3
      {2 x 50 Free on :45  EN1
      {1 x 75 Stroke Sprint on 1:15  SP2
      {3 x 50 CH EZ on 1:15  REC
Goal is BT 100, when adding 25 and 75 stroke sprint

5 x 100 Free Breath Control on 1:45  HYP
descend from 17 by 2 each time

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Dryland

7 x The following take about 3-4 minutes rest between each
do each ALL OUT FAST!!!!

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

Here kitty, kitty, kitty

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting:

• Final Meet of the season this Friday against Dimond.  Let's bring it!  
• NO BUS; Be at the Dimond Pool by 2:40p
• Grades - The end of the quarter is this Friday.  If you are in jeopardy of not making grades, get it fixed now!
• Region Team - Coach Cliff will be selecting the SAHS Region Team over the next 7 days.  Any member not selected for the region team will have their final practice next Monday, October 19th.  Practices will be condensed to 4:30-7:00p...including dryland.
• Likely State swimmers will have dryland from 4:30-5:00p, and water practice from 5-7p
• Remaining swimmers will have water practice from 4:30-6:00p, and dryland from 6:30p
• Divers 4:30-6:30p
• State Team - After the Region meet, we will know who are state qualifiers are.  The State Team will practice from 4:30-6:30p
• Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State:  https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=

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Get Fins

1 x 300 CH

11 x 75 on 1:30  EN1
odds - Free; evens - not Free

9 x 25 Sprint Medley on :45  SP3
at least 3 non-Free

2 x 5 x 100 on 1:30  EN1-EN3
Descend 1-5 from 85% of max to 100%

5 x 75 Choice Sprint on 3:00  SP2

3 x 75 CH EZ on 1:40  REC

2 x {5 x 50 Kick w/ fins BPA on 1:15  EN3
      {5 x 50 CH Sprint w/ fins on 1:45  SP2

200 Back Cool down

3850 yards

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Dryland

4 x {15 chest flies w/ Stretchcoards
      {20 chest passes each w/ med ball
      {5 SLOW Push-ups
      {25 Backstroke Rows w/ Stretchcords
      {wildcats
      {25-25-25 crunches

The Devil Went Down to Georgia

Swimming :  SCY
Training Group :  SAHS Varsity

Team Meeting:  Swimming warm-ups at 9:50a at Bartlett (be at the pool by 9:30a); Diving warm-ups at 8a at Chugiak (Pool opens at 7:30a)

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300 CH

5 x 200 non Free on 3:40  EN1

9 x 25 Sprint Medley on :45  SP3

Adventure Set (approx 1000)

12 x 75 on 3:00  SP2/HYP
50 Free/25 Black Hole Brst  SPRINT!!

9 x 100 Back on 1:40  EN1

Starts/Turns

approx 4500 yards
***************************
Dryland

5 x {wildcats

Stretch

Pandemonium

Swimming :  SCY
Training Group :  SAHS Varsity
***************************
10 x 100 on 1:45 EN1

50 Back/50 Breast

*Supplemental for R.E.

50 x 100 on 1:15  EN2

70 x 100 on 1:15  EN2

[65 on 1:20, 62 on 1:25, 58 on 1:30, 55 on 1:35, 53 on 1:40, 50 on 1:45]

20 x 25 Fly on :30  EN2

100 CH EZ

8600 yards  (R.E. - 13600 yards)

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

5 x {wildcats
      {100 Leg Lifts
      {100 flutter kicks
      {25-25-25 Crunches

Stretch

Beelzebub, Belial, and Molech

Swimming :  SCY
Training Group :  SAHS Varsity
***************************
get fins
1 x 300 CH

10 x 100 on 1:40
50 Free/50 Back

10 x 500 BOSS on 8:00  EN3/SP1

20 x 25 Fly on :30  EN2

200 Back EZ

7000 yards
***************************
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)

Dante's "Inferno"

Swimming :  SCY
Training Group :  SAHS Varsity
***************************
get fins
1 x 300 CH

10 x 100 on 1:30  EN1
75 Free/25 Fly

10 x 25 on 1:00   SP2
Sprint DK SLOB

100 x {25 Fly  EN2
          {1 push up

10 x 25 on 1:00  SP2
Sprint FK SLOB

3 x {50 Stroke Sprint on 1:00  SP1
      {300 Back on 5:00  EN1

5250 yards
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Dryland

Set "X" is below in the brackets [ ]

[50 Jumping Jacks
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"

H-E-double hockey sticks

Swimming :  SCY
Training Group :  SAHS Varsity
Group Meetings (no time for a full team meeting), make sure each group is notified of:

• BHS-CHS meet information: Swimming Warm-ups at 9a, Meet starts at 11a, confirm with Coach Cliff about participation TODAY
• The following 5-7 days of practice will be grueling.  Please be sure to take care of yourself.  Plan for homework, rest, nutrition, hydration.  Stay on it!

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1 x 300 CH

10 x 200 Free on 2:30  EN1  

5 x {2 x 75 Stroke Sprint on 1:30  SP1
      {3 x 50 Free on :35  EN3

7 x 200 Free on 2:20  EN2

10 x 25 Sprint Kick w/ fins SLOB on 1:00

4 x 200 Free on 2:10  EN3+

100 CH EZ on 3:00  REC

20 x 25 Fly on :30  EN2

1 x 200 Free Sprint on 3:00

1 x 300 Back or IM on 5:00

7350yds
***************************
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

5 slow push ups
20 Squats/20 Calf Raises}

Columbus sailed the ocean blue...

Dryland:  Coach's Choice

Swimming:

300 rev IM DKS

12 x 75 Bk/Brst/Fr on 1:30

10 x 25 on :40
odds Fly/evens dolphin kick SLOB

12 x 25 Sprint Medley on :45

12 x 50 Fr/Bk on 1:10
minimum of 5 dolphin kicks off every wall

Starts and Turns

Remind kids in meet that warm-ups begin at 8a...be there at 7:45a

Powers Boothe

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

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300 CH

3x{4 x 100 [50Fr/50CH] on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

10 x 100 Free on 1:15/1:05  EN2
odds on 1:15, evens on 1:05

10 x 100 IM on 1:25/1:15  EN2
odds on 1:25, evens on 1:15

6 x 25 MOPS on 1:00 SP3

5 x 100 Breath control on 1:45 HYP

3 x 25 Dive Start Sprint

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

5 x {50 Jumping Jacks
      {100 Flutter Kicks
      {:30 second plank
      {wildcats

Stretch