Penultimate and Ultimate are NOT the Same

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

10 x 75 on 1:30
50 Free/25 Breast

20 x 25 on :30
with fins, DK SLOB odds, Fly evens

12 x 100 on 1:55
odds are Fly-Fly-Bk-Fr
evens are Bk-Brst-Brst-Fr

10 x 25 Sprint Kick on 1:00
with fins if they have them

1 x 500 Free Sprint

5 x 50 CH EZ on 1:15
*********************************
Dryland-

Coach's Choice, at least 500 abs and 30 push ups

Potent

Swimming:  SCY
Training Group: NLSC Gold plus advanced Silver
****************************************

200 CH

12 x 50 IMO/Free on :50

9 x 25 Sprint Medley on :30

6 x {175 Free on 2:00 (older boys)/2:15 (Faster Girls and Silver)/2:30 (everyone else)
      {25 Fly on :30
      {2 x 25 CH EZ on :45

10 x 25 Sprint Kick on 1:00
SLOB

6 x {75 Bk/Bk/Brst on 1:05 (older boys, faster girls and silver)/ 1:15 everyone else)
      {75 Bk/Brst/Brst on 1:05/1:15

10 x 25 Sprint Kick on 1:00
SLOB

Turkey Relays (Coach's Choice)
****************************************

Deja Vu

Silver Workout Group
Service and UAA SCY
*********************************
300 CH

10 x 100 Free on 1:30

9 x 25 Sprint Medley

Team meeting to discuss signing up for Central Area Champs
Deadline to register is Tuesday, November 24th at 11p

7 x 50 Breast on 1:05
Breast technique and timing

5-10 minutes of open turn work

10 x 75 on 1:15
odds are Bk/Brst/Fr (work Brst to Free turn)
evens are Free

*********************************
Dryland-

4 times through:

{25 knee ups (R-knees)
{:30 second plank
{5 Burpees
{25 crunches

River and Joaquin

Silver Workout Group
Service and UAA SCY
*********************************
300 CH

3 x 300 on 5:30
rotate 100 IM through

3 x {100 IM Sprint on 2:00
      {50 Back Sprint on 2:00
      {50 CH EZ on 2:00

10 x 25 Sprint Kick on 1:00
with fins if they have them

5 x 100 on 2:00
Breath Control - 17 breaths on the first 100, descend by 2 breaths on each subsequent 100

1 x 500 Free Sprint

5 x 50 CH EZ on 1:15
*********************************
Dryland-

Coach's Choice, at least 500 abs and 30 push ups

Rise up, like the Phoenix from the ashes.

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH

8 x 75 SKS on 1:30/(1:40)

6 x 25 Sprint Medley on :40/(:40)

5 x 100 IM on 3:00/(3:00) FAST!!!

5 x 50 CH EZ on 1:15/(1:15)

5-10 minutes of open turn practice

5-10 minutes of start practice

Breath Control (coach's choice)

*********************************
Dryland -

3 x Through

{15-15-15 Crunches
{3 SLOW push-ups
{25 Jumping Jacks
{10 Swimmer Pulls w/stretchcords (Service)
{5 diving board pull ups (UAA)

Get Back

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH

12 x 50 IMO/Free on :55/(1:00)

6 x 25 Sprint Medley on :45/(:45)

Transition Turn Practice (about 5 minutes)
All Open and IM related turns

IMX Events twice through (same interval SCY and SCM)

10/Under - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 200 Free FAST on 4:00

11/12 - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 500 Free FAST on 8:00 (only do 500 once)

13/14 - (once through) 400 IM FAST on 8:00, 200 Fly FAST on 4:00, 200 Back FAST on 4:00, 200 Breast on 5:00, 200 IM FAST on 5:00, 500 Free FAST on 8:00

20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water

Start Practice
*********************************
Dryland -

Stretching

By the Time I Get to Phoenix

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH

10 x 100 on 1:40/(1:50)
75 Free/25 non-Free

6 x 25 Sprint Medley

4 x {2 x 50 Back on :50/(:55) Quick and Light
      {1 x 50 Back on :55/(1:00) Build
      {1 x 50 Back on :50/(:55) FAST
      {1 x 100 Breast on 2:30/(2:30)  EZ

3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns

10 x 50 Breast FAST on 1:15/(1:15)
work on timing...try to have heals up by the time hands are shooting forward.

20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water

Start Practice
*********************************
Dryland -

5 x through
{25-25-25 Crunches
{7 diving board pull ups
{5 SLOW Push-ups
{10 Squats
{10 Lunges

The Cremation of Sam McGee

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************

300 CH

8 x 50 IMO/Free on :55/(1:00)

IMX prep: 400 IM

swim a 400 IM with the strategy of swimming the fly relaxed for the 1st 75, build the last 25 of Fly.  Work all transitions.  Bring the free home strong!

8 x 50 DK SLOB with fins on :55/(1:00)

IMX prep:  200 Fly

swim a 200 IM.  Build by 50's.  Make sure to the the stroke low and smooth.

5 x MOPS on 1:00

Free and Back Turns

IMX Prep:  500 Free/200 Back

swim 500 Free by building to 300 and then sprinting last 200...build up kick

swim 200 Back by swimming the first 100 at 90% effort, build 3rd 50, sprint last 50.

8 x 50 Breast/Free on :55/(1:00)

work open turns

IMX Prep:  200 Breast/200 IM

swim 200 Breast by swimming the first 100 at 90% effort, build 3rd 50, sprint last 50.

swim 200 IM by building 50 Fly, and working the transitions on every stroke.

Start and Turn Practice

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

Dryland is coach's choice.

keep it moderate...no getting sore before IMX.

The Reckoning

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************

300 CH

10 x 100 on 1:45/(1:55)

75 Back/25 Breast

6 x 25 Sprint Medley on :40

at least 3 Breaststroke

Breaststroke pull down discussion and practice.  The single dolphin kick can occur anytime before the first (non pull down) breaststroke is made.  10 minutes of Breast Start and Turn practice with this in mind.

4 x 200 Breast on 3:40/(3:55)

focus on open turn knee power and DK off wall

think about PACE-PACE-BUILD-RACE

20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water

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

4 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups
      {20 slow swimmer pulls w/stretchcords or (5 Burpees)

The Prospector

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************

300 CH

12 x 100 on 1:40/(1:50)
75 Free/25 non-Free

6 x 25 Sprint Medley on :40

3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns

5 x 200 Back on 3:30/(3:45)
watch turns...no DQ's

20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water

Start Practice or Breath Control (20 x 5 second bobs)

*********************************
Dryland -

5 x through
{25-25-25 Crunches
{5 Slow Push-ups
{25 Jumping Jacks
{15 supermen (spinal lifts)

You think you're tough for eating beans every day?

Swimming :  SCY
Training Group :  SAHS Varsity

• State Meet Schedule : http://asaa.org/wp-content/uploads/2015-Swim-Dive-Schedule.pdf
• Friday
• Coaches' and Team Captains' meeting at 10:30a at BHS teacher lounge on Friay
• 11a swimming warm-ups
• 1p prelims begin
• 2:45p girls diving warm-ups; 3:30p girls diving prelims (5 dives)
• Saturday
• 9a girls diving warm-ups; 9:30a girls diving sem-finals (3 dives)
• 12p Swimming warm-ups
• Finals begin at 1p
• Relays are on Saturday
• Diving finals at usual place...after 50 Free

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

300 CH

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

6 x 25 Sprint Medley on :45  SP3

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

6 x 25 MOPS  on 1:00 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
*********************************