Wedge Tailed

Gold Workout Group
Palmer SCY
*********************************
Basic Coach Matt warm-up

20 minutes of Breaststroke Technique

7 x 100 IM on 1:45
Fly/Bk/Free at 90%, Brst focus on efficiency

10 x 50 on 1:30
DK BPA

20 minutes of Crossover Turn Work

Relays

*********************************
Dryland -
None

Snapchat this

Gold Workout Group
Palmer SCY
*********************************
Basic Coach Matt warm-up

9 x 25 Sprint Medley on :45
focus on foot speed

3 x {3 x 50 on :45 FAST (last round on 1:00)
      {1 x 300 Race Pace on 5:15

100 CH EZ

5 x 100 Breath Control on 2:00
descend from 17 by 2

10 x 135 Circuit continuous

• Lane 6: broad jump in and sprint 25 free, hop the bulkhead, climb out, slide to lane 5
• Lane 5: broad jump off block, hop the bulkhead, sprint to shallow end, slide to lane 4
• Lane 4: breath control, 3 breath max, slide to lane 3
• Lane 3: backstroke sprint, slide to lane 2
• Lane 2: fly sprint, climb out, walk back to lane 6

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

Included in circuit

Scrounge

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

12 x 25 Breast on :40

30 minutes of Breaststroke Technique

7 x 100 on 2:15
Fly, Back, Free are FAST
Breast is MDPS with great head position and fast hands

10 x 50 FK w/fins on 1:30 SPRINT

Relays and Racing

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

400m run
Ultimate

Out for Delivery

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

20 x 25 Brst/Free on :40

12 x 100 FK w/ fins on 1:55

5 x 200 Free to Back progressive on 3:20

6 x 25 Back Sprint 1/2 EZ 1/2 on :45
focus on fast feet and recoveries

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

400m run
1 minute incline plank
1 minute decline plank
400m run
1 minute dip hold
400m run
1 set of stairs

Coach Michelle is Special

Silver Workout Group
Service SCM
*********************************
In Shallow end - 8:30-9a

10 x 37.5 SKS on 1:05

10 x 25 on 1:15 Sprint
   climb out, dive in, sprint across, climb out, 3 push-ups, dive in, sprint back

In Long Lanes - 9-10a

1 x {10 x 50 FK BPA w/fins on 1:05
      {4 x 75 Breast on 1:30 focus on DPS
      {10 x 50 FK BPA w/fins on 1:05
      {6 x 125 Back on 2:30 focus on 5 DK's off each wall
      {10 x 50 FK BPA w/fins on 1:05
      {10 x 25 Fly on :45 focus holding stroke technique

Coach's Choice Breath Control
Coach's Choice Relays

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

at 8am, meet in lobby, head to football bleachers,

3 sets of a full set of bleacher stairs followed by coach's choice of upper body work (dips, push-ups, planks, etc)

528,600 minutes

Silver Workout Group
Service SCM
*********************************
300 Choice

8 x 37.5 on 1:05
SKS

12 x 50 Free continuous w/ 10 Chest Flys after each 50
100 Breast Easy
12 x 50 Back continuous w/12 Backstroke Rows after each 50
100 Breast Easy

20 x 25 on :40 w/ fins
odds are Heads Up FK 1/2, Breast with FK 1/2 (sprint)
evens are Fly

100 CH EZ

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

1 round of stadium stairs at Service FBS
3 rounds of slow dips
3 rounds of slow push-ups

That Was Yesterday, and Yesterday's Gone

Silver Workout Group
Service SCM
*********************************
300 Choice

8 x 75 SKS on 130

10 x 100 alt Free/Back on 1:45
or
12 x 75 alt Free/Breast on 1:20

20 x 50 BPA FK w/fins on 1:05

12 x 25 Sprint Medley on :45
*********************************
Dryland -

Running, Pushups, and Hills

Do You Know the Way to San Jose?

Silver/Gold Workout Group
Service SCM
*********************************
Start Practice or Breath Control (20 x 5 second bobs)

12 x 50 on 1:05
37.5 Free/12.5 non-Free

5 x 25 MOPS on 1:00
Backstroke Turns

8 x 125 FK w/fins alt 2:00/1:40

7 x 200 Back on 3:20
watch turns...no DQ's

6 x 50 Back w/fins on 1:00

6 x 25 Back no fins on 1:00

work on arm tempo, as fast as possible AFAP

Relays

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

5 x through
{20 speed crunches
{20 fast back recoveries
{20 Speed swimmer pulls
{20 Spinal arm/leg flutters
{10 MB Smash Downs

Leaving on a Jet Plane

Silver/Gold Workout Group
Service SCM
*********************************
10 x 100 Free/Back on 1:40

9 x 25 Sprint Medley on :45

5 x 25 Back Turns on 1:00
Sprint!!

4 x {50 Back EZ on :55
      {50 Back 90% on :55
      {100 Back Sprint on 2:20

4 x 75 Free EZ on 1:45
breath 3,5,7 by 25's 

5 x 25 Back Turns on 1:00
Sprint!!

8 x 75 Flutter Kick w/ fins on 1:15
5 x 50 Breast Sprint on 1:30

200 CH EZ

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

Dryland -

7 x through the following:

1 minute wall sit
1 minute plank
3 SLOW Push-ups
1 minute rest

Footy

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

6 x 125 Back on 2:45

10 Minutes turn practice

7 x 100 FK on 1:55
w/fins

15 minutes of start practice

Relays
*********************************
about 400 meters of running warm-up

3 x {3 pushups
      {20 crunches

3 x 50m Sprint followed by 3 pushups

Strider

Silver Workout Group
Service SCM
*********************************
5 minutes of start practice

300 CH

5 x 75 Free on 1:30

8 x 25 w/fins on :50
1/2 heads up kick sprint - 1/2 no breath Free sprint

10 x 125 on 2:10
Free cruise

8 x 25 Back w/fins on 1:00
over kicking and max tempo arms

4 x 25 Superheros on 1:00

*********************************
Dryland - Playground at Trailside Elementary

6 hill runs
15 progressively slower pushups
25-25-25 crunches
25 Supermen
6 obstacle course circuits on the playground equipment

Split Shift

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

5 x 100 rev IM on 1:55

5 x 25 Breast Pull Down Technique work

4 x {75 Fly/Brst/Brst on 1:40
      {75 Fly/Brst/Brst on 1:20

100 CH EZ

5 x {25 Sprint Kick w/fins on 1:00
      {50 Sprint Kick w/fins on 1:00

100 CH EZ

Turn practice for 15 minutes

Relays

Triple Threat

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

8 x 75 SKS on 1:45

6 x 25 Sprint Medley on :45

7 x 75 on 3:00
Sprint 50 Free, rest :30 seconds, Sprint 25 Best non-Free

5 x 50 CH EZ on 1:15

3 x Sprint Backstroke turns on 1:00

10 x 25 DK w/fins on 1:00
Dive into deep end, DK Sprint to 1st crossing black line, somersault and return w/ Sprint DK, climb out.

3 x 200 Back on 3:30
*********************************
Dryland -

6 x {3 SLOW Push-ups and then immediately into
      {10 Sprint R-Knees
      {1 minute rest

6 Toed Cats

Silver Workout Group
Service SCM
*********************************
5-10 minutes of Dive Practice

500 CH Warm-up

12 x 100 on 1:55
alt Free/Back

2 Sprint finishes
2 Turn Sprints

3 x 50 CH EZ on 1:15

10 x 25 Sprint Kick w/fins

3 dive start 50's on 3:00

3 x 200 Back on 3:30
*********************************
Dryland-

5 times through

10 Sprint R-Knees
:30 seconds rest
5 Sprint Burpees
:30 seconds rest
12 Sprint Free Finishes (stretch cordz)

7 and the Ragged Tiger

Silver Workout Group
Service SCM
*********************************
300 CH Warm-up

12 x 37.5  Brst/Fr/Fr on 1:10

6 x 25 Sprint Medley

Take off drag suits

2 Sprint Finishes and 2 Sprint Turns on 1:00

3 x 50 CH EZ

3 x {1 x 75 Free Sprint on 3:00
      {1 x 50 Best non-Free on 2:30
      {1 x 25 CH Sprint on 2:00
1st round is kick with fins

5 x 50 CH EZ

Relays
*********************************
Dryland-

5 x through each of the following

30 Physio Ball Crunches
15 Hanging Knee Ups
20 Backstroke Rows
20 Chest Flys

8 Tracks Rock!

Silver Workout Group
Service SCM
*********************************
10 x 50 Free on 1:05

8 x 12.5 Sprint Finishes from middle of pool
focus on maximum speed and full extension

2 x 25 Sprint turns
focus on breakouts

500 IM (concentrate on IM transitions)
400 Breast (focus on full extention)
300 Back (5 DK's off each wall)
200 Free (5 DK's off each wall)
4 x 25 Fly Sprint with fins on 1:00 (maximum tempo)

4 x 25 on 1:00 Sprint
odds are Sprint FK
evens are Sprint Back (sprint kick and tempo)

4 x 75 Breath Control
*********************************
Dryland-

5 x through each of the following

Battle Ropes
10 x Wax On
10 x Wax Off
5 x Jumping Jack

25-25-25 Crunches
3 SLOW Push Ups

9 Little Monkeys

Silver Workout Group
Service SCM
*********************************
Relay Starts 5-10 minutes

20 x 25 Breast/Free on :40

6 x 25 Sprint Medley on :45

3 x 25 Free Sprint Turns on 1:00

20 x 50 BPA w/fins on 1:00
Swim/Kick Get your Times!

3 x 50 CH EZ on 1:15

10 x 25 on 1:00
odds:  Climb-out, dive-in, sprint 12.5 Free, sprint 12.5 Fly, climb-out twice
evens:  dive in, sprint free to the drop off, dive down and push off ledge, sprint no breath fly to finish

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

5 times through

with stretch cords
10 Fly pulls
20 Back Stroke Recoveries
20 Free Pulls
10 Chest Flys

30 Calf Raises
15 Med Ball Squats

T-minus 10

Silver Workout Group
Service SCM
*********************************
20 x 25 S/K on :45

6 x 25 Sprint Medley on :45
6 x 25 Sprint Turns on 1:15

Team Meeting
Focus Sleep and Nutrition
as we reduce our work load going into JO's be sure to reduce caloric intake and increase sleep whenever possible.

10 x 150 on 2:45
alt 100Bk/50Brst and 50Bk/100Brst

12 x 50 on 1:20 w/fins FAST
odds are Kick SLOB DK/FK
evens are Swim Fly/Free

4 x 75 Fr/Brst/Back on 1:45
Breath Control
*********************************
Dryland-

10 x through the following

25 x P-ball Flutter Kicks
1 x through Battle Rope IM (10 through downs, 10 Backstrokes, 10 Crossovers, 10 Arm Flutters)
10 x hanging knee ups
10 SLOW Med Ball (alternate sides) Push-ups

It's Gonna Happen Again

Silver Workout Group
Service SCM
*********************************
15 x 37.5  on 1:15
Fr/Brst/Fr

7 x 25 Sprint Turns on 1:15

5 x 200 Back on 3:30

3 x {1 x 50 Dive Start Sprint Best Stroke on 1:00
      {1 x 50 CH EZ on 1:00

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

5 x Through

10 Sprint R-Knees
1 minute break
10 Sprint Free Pulls (stretch cordz)
1 minute Break
5 Sprint Push-ups

One More Hour

Silver Workout Group
Service SCM
*********************************
5-10 minutes finishes and relay starts

10 x 37.5 on 1:05  SKS

Team Meeting

20 x 50 DK/FK w/fins SLOB BPA on 1:10

5 x 100 Breath Control on 2:15

10 x dyna 25's on 1:30

3 x 50 CH EZ

3 x 50 Dive Start Sprint on 3:00
*********************************
Dryland-

7 x through

20 P-ball flutter kicks
30 Battle Rope Arm Flutters
7 SLOW Push-ups
Lunge to bleachers
2 laps on stairs

For Whom the Bell Trolls

Silver Workout Group
Service SCM
*********************************
10 minutes of starts
20 x 25 Swim/Kick on :40

12 x 100 on 1:50
alt Back and IM

9 x 25 on 1:00
Transition Turn Sprints

7 x {2 x 50 FK w/fins SLOB FAST on 1:10
      {2 x 25 Back Sprint (focus on hand speed and kicking) on 1:00

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

7 x through

50 flutter kicks on back
20 hanging knee raises
30 physio ball flutter kicks
25 Battle Rope Jumping Jacks

Loyal

Silver Workout Group
Service SCM
*********************************
10 minutes of relay exchanges

10 x 50 on 1:05 Swim/Kick

6 x 25 Free Sprint half EZ half
on :45

3 x 25 Back Sprint on 1:00
focus on arm speed and kick

15 x 50 on 1:15 BPA K with fins

1 x 50 Fly Sprint timed
*********************************
Dryland-

7 x through

20 Tricep overhead finishes
20 Bicep curls
25-25-25 crunches
1 minute plank

Moist vs Un-dry

Silver Workout Group
Service SCM
*********************************
10 minutes of relay exchanges

10 x 50 on 1:05 Swim/Kick

6 x 25 Sprint Medley on :45

USRPT on Coach's Send-off:
6 x 25 - double climb out, dive in, sprint Free to 1st black line, climb out, walk around
3 x 25 - Backstroke Spin Sprint
4 x 25 - no breather to drop off, dive down, push off ledge, sprint fly to wall, EZ breast 25 back

3 x 75 Black Hole Brst on 2:30

25 CH EZ
*********************************
Dryland-

7 x the following:

20 x Backstroke Recoveries strtchcrdz
20 x Freestyle pulls strtchcrdz
20 x Chest fly's strtchcrdz
10 x Med Ball Slam Downs
50 Flutter Kicks
25 Sit-ups
5 Slow Push-ups

Feelin' the Burn

Silver Workout Group
Service SCM
*********************************
5 minutes of start practice (at some point during practice)

20 x 25 on :30
Brst/Fr

5 x 25 Sprint to middle, sprint turn, kick up to swimming speed, sprint back
on 1:00

3 x 100 on 1:30
3 x 50 on 1:30
3 x 100 on 1:40
3 x 50 on 1:40
3 x 100 on 1:50
3 x 50 on 1:50
ALL are FAST

5 x 50 CH EZ on 1:15

10 x 50 on 1:15
Sprint Kick 1st 15 meters of each 50.  EZ the rest of the 50.

5 x 100 Breath Control on 1:55
17 breaths on 1st 100, and descend by 2 each subsequent 100
*********************************
Dryland-

9 x the following:

50 Flutter kicks
25 R-Knees
25-25-25 Crunches
25 Supermen
5 SLOW Push-ups

Vision Quest

Silver Workout Group
Service 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

5 x 50 on 3:00
Sprint Kick...no fins

5 x 50 CH EZ on 1:15

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

Erudite...more like Aerudie

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

4 x 200 on 4:00
100 Back/100 Brst

5 Sprint open turns from middle of pool on 1:00

15 x 50 BPA on :55
alt 50 Free with fins and 50 DK SLOB with fins

3 x 100 Free on 1:40
EZ 100 on 2:20
3 x 100 Free on 1:30
2 EZ 100's on 2:30
3 x 100 Free on 1:20

200 Cool down

*********************************
Dryland - TBD

Gorilla Style

Silver Workout Group
Service SCM
*********************************
10 x 50 Swim/Kick on 1:00

8 x 25 Sprint Kick w/fins on 1:00

Breast Technique work

9 x 75 Breast Sprint on 3:00

7 x 50 Back EZ on 1:05

Gorilla Jumps
7 x 20 on 1:15
*********************************
Dryland -

5 times through:

10 Push-ups
10 Jumping Jacks
20 R-knees
10 V-Ups
Lunge to bleachers
3 laps on stairs

Winner Take All

Silver Workout Group
Service SCM
*********************************
10 x 75 alt Back/Free on 1:15

Texas 300's:
1 x 300 on 4:45
1 x 250 on 4:45
2 x 300 on 4:45
2 x 250 on 4:45
3 x 300 on 4:45
3 x 250 on 4:45

8 x 25 Free Sprint Technique
focus on the "quick breath" and early catch
*********************************
Dryland -

5 x the following

1 Battle Rope IM

• 20 Slam Downs
• 30 Back Strokes
• 20 Crossovers
• 40 Arm Flutters

2 x {10-10-10 crunches

      {3 SLOW push ups

      {10 Jumping Jacks

More Time

Silver Workout Group
Service SCM
*********************************
10 x 50 Swim/Kick

20 x 75 Back/Brst on 1:30
w/paddles

Crossover Turn Practice for 10 minutes

Backstroke tempo work for 10 minutes
*********************************
Dryland -

9 x {25-25-25 Crunches
      {10 Med Ball Slam Downs

Get off my desk!

Silver Workout Group
Service SCM
*********************************
10 x 100 on 1:50 alt Free/IM

3 Sprint Free Turns on 1:00

20 x 75 Flutter kick w/ fins on 1:15

10 x 200 Back stroke on 3:40

9 x 25 Sprint Medley on :45
*********************************
Dryland -

5 x through with stretch cords:

30 swimmer pulls
60 Backstroke recoveries
30 breaststroke outsweeps
40 tricep finishes
2 minute recovery (40 crunches)

Cat Hair

Silver Workout Group
Service SCM
*********************************
4 x {7 x 25 Breast/Free on :30
      {10 x Giant Monkey Jumps in shallowest lane

3 x 25 Turn Sprint, Free on 1:00

3 x 25 Sprint Medley on :40
1 x 400 Free TIMED on 7:00
3 x 25 Sprint Medley on :50
1 x 400 Free TIMED on 7:00
3 x 25 Sprint Medley on 1:00

500 Back EZ
*********************************
Dryland -

9 x {3 Burpees
      {10 R-Knees
      {10 Breaststroke outsweeps on Stretch Cords
      {20 arm flutters with battle ropes
      {1 minute rest

Hot Springs

Silver Workout Group
Service SCM
*********************************
Start Practice or Breath Control (20 x 5 second bobs)

12 x 50 on 1:05
37.5 Free/12.5 non-Free

3 x 25 MOPS on 1:00
Backstroke Turns

5 x 200 Back on 3:45
watch turns...no DQ's

6 x 50 Back w/fins on 1:00

6 x 25 Back no fins on 1:00

work on arm tempo, as fast as possible AFAP

Relays

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

5 x through
{20 speed crunches
{20 fast back recoveries
{20 Speed swimmer pulls
{20 Spinal arm/leg flutters
{10 MB Smash Downs

Crystal Dog

Silver Workout Group
Service SCM
*********************************
Start Practice - 3 backstroke starts

8 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

7 x 100 on 4:00
Sprint 75 Free, rest :30 seconds, Sprint 25 Back

5 x 50 CH EZ on 1:15

3 x Sprint Backstroke turns on 1:00

10 x 25 DK w/fins on 1:00
Dive into deep end, DK Sprint to 1st crossing black line, somersault and return w/ Sprint DK, climb out.

Breath Control Bobs for cool down
*********************************
Dryland -

7x {3 SLOW Push-ups and then immediately into
     {10 Sprint R-Knees
     {1 minute rest

Suitable for a Study in Machiavelli

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

Relays w/ Gold Group

7 x 50 on 1:10 Swim/Kick

6 x 25 Sprint Medley on :45

5 x 50 CH EZ on 1:15  REC

75 Sprint Kick on 1:30 w/ fins
50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
2 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
3 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
2 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
1 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins

10 x 50 Back on 1:15 REC
*********************************
Dryland -

5 x {20 Sprint Swimmer Pulls w/ bands
      {20 Sprint Backstroke Recoveries w/ bands
      {5 SLOW Push-ups
      {2 minutes rest
      {move quickly from one exercise to the next

It's Like Deja Vu...all over again

Silver Workout Group
Service SCM
*********************************
10 x 37.5 on 1:00  EN1
25 Breast/12.5 Free

3 x 25 Breast on 1:00  SP3
Turn Sprints 

3 x 50 Breast w/ paddles 1:15  Technique
focus on sculling aspects of Breast technique

10 x 50 Breast w/paddles BPA on 1:20  EN3

5 x 50 CH EZ on 1:15  REC

3 x 75 Sprint on 5:00  SP2
25 Breast/50 Free

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

7 x {20 FAST Jump Ropes
      {20 FAST Med Ball Slam Downs
      {20 FAST Back Stroke Recoveries w/ Stretch Cords
      {1 minute rest

That was yesterday...and yesterday's gone

Silver Workout Group
Service SCM
*********************************
Racing Start Practice

w/u: with sculling drills

12 x 50 on 1:10
25 (alt Breast/Fly) / 25 Free

6 x 25 Sprint Medley on :40
3 breast / 3 fly

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

10 x 50 on 2:00 SPRINT
25 Fly/25 Free

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 {10 Sprint R-Knees
      {5 FAST Pushups
      {10 Supermen
      {1 minute rest

The Boys in the Boat

Silver Workout Group
Service SCM
*********************************
Racing Start Practice

w/u: with sculling drills

3 Breaststroke/Fly Sprint Turns on 1:00

5 x {75 Breast on 1:30 FAST
      {75 Free on 1:30 FAST
      {50 Free on 1:30 FAST

4 x 75 Back EZ on 1:45

20 x 25 DK FAST on :40
SLOB w/ fins

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

5 x {Black Rope IM's
           8 Throw Downs
           8 Backstroke Rows
           8 Cross overs
           16 Arm Flutters
      {10 Chest Fly's on the Stretch cordz
      {10 Backstroke Rows
      {25-25-25 Crunches
      {5 SLOW Push Ups

      {streamline lunge to bleachers

      {2 bleacher laps

      {recovery walk back to ropes

Like Jason Bourne

Silver Workout Group
Service SCM
*********************************
Start Practice...about 3-5 starts each.

20 x 25 alt Fly/Free and Brst/Free on :40 EN1

3 x 25 Turn Sprints on 1:00
3 x 25 Sprint Medley on :45

20 x 25 w/ fins on :30
25 DK Sprint SLOB, 25 Fly

5 x 50 Free BPA on 1:15  EN3
Get Times

Discuss importance of pacing and negative splitting
3 x {4 x 50 on 1:10  EN3-EN3+
      {1 x 100 Back on 2:30 REC
50#1 should be BPA plus 2 seconds, and then descend from there.  We are shooting for 3-4 seconds faster than the BPA 50's on #4

4 x 50 CH EZ
*********************************
Dryland -

7 x {50 FAST Jump Ropes
      {25 FAST R-knees
      {3 SLOW Pushups
      {25 FAST MedBall over head wall bounces
      {1 minute rest

Possums like Fish Sandwiches

Silver Workout Group
Service SCM
*********************************
Start Practice...about 3-5 starts each...focus on driving forward, and carrying our speed into our breakout.

10 x 50 on 1:05
25 Brst/25 Free

6 x 25 Sprint Medley on :45  SP3
4 x 25 Sprint Turns on 1:00 SP3

7 x 100 IM on 2:15  EN2-SP3
Sprint Kick the Back portion of the 100

3 x {5 x 50 on :50  EN2
      {25 Free/25 Back
      {
      {2 x 25 on 1:00  SP3
      {Sprint DK under H20 1/2 way, ez swim the rest

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

5 x {Black Rope IM's
           8 Throw Downs
           8 Backstroke Rows
           8 Cross overs
           16 Arm Flutters
      {25-25-25 Crunches
      {5 SLOW Push Ups

Gold Fever

Gold Workout Group
Service SCM
*********************************
300 Choice

12 x 75 Bk/Brst/Fr on 1:20

12 x 25 Fly on :30
start each 25 with a climbout and dive in

3 x 50 TT on :50
100 IM FAST on 1:20
3 x 50 TT on 1:00
2 x 100 IM FAST on 1:30
3 x 50 TT on 1:10
3 x 100 IM FAST on 1:40
3 x 50 TT on 1:10
2 x 100 IM FAST on 1:30
3 x 50 TT on 1:00
100 IM FAST on 1:20

5 x 100 on 1:55 Breath Control
start with 17 breaths on #1; descend by 2 each subsequent 100

10 x 100 Back on 1:30
*********************************
Dryland -

5 x {Black Rope IM's
           8 Throw Downs
           8 Backstroke Rows
           8 Cross overs
           16 Arm Flutters
      {25-25-25 Crunches
      {5 SLOW Push Ups

Save the Drama for your Mama

Silver Workout Group
Service SCM
*********************************
Start Practice...about 3-5 starts each...focus on driving forward, and carrying our speed into our breakout.

20 x 25 S/K on :35  EN1
in the short part of pool

6 x 25 Turn Sprints on 1:00  SP3
stand as a stroke and turn official...call out any DQ's

10 minutes of back to breast crossover turn work

10 x 50 on 1:00  EN1
back to breast focus on transition

3 x {3 x 50 DK/FL w/fins on 1:00  EN1
      {3 x 25 DK Sprint K on 1:00  SP3

5 x 100 IM on 2:15  EN2-SP3
Sprint Kick the Back portion of the 100

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

5 x {7 med ball throw downs

      {10 stretch cord chest flys

      {10 stretch cord backstroke rows

      {3 SLOW push ups

      {25 crunches

      {3 burpees

      {streamline lunge to bleachers

      {2 bleacher laps

      {recovery walk back to med balls

Add it up! Add it up! Add it up!

Silver Workout Group
Service and UAA SCM
*********************************
Start Practice

8 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

7 x 100 on 4:00
Sprint 75 Free, rest :30 seconds, Sprint 25 Best non-Free

5 x 50 CH EZ on 1:15

3 x Sprint Backstroke turns on 1:00

10 x 25 DK w/fins on 1:00
Dive into deep end, DK Sprint to 1st crossing black line, somersault and return w/ Sprint DK, climb out.

Breath Control Bobs for cool down
*********************************
Dryland -

7x {3 SLOW Push-ups and then immediately into
     {10 Sprint R-Knees
     {1 minute rest

Good times that make you Sad

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

12 x 100 on 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

10 x 50 BPA on 1:10
Free

5 x 200 Back on 3:45
watch turns...no DQ's

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)

East Coast Weather News

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

10 x 50 Free/Back on 1:00

6 x 25 Sprint Medley on :40

4 x 25 Backstroke Sprint Turns on 1:00

5 x {3 x 50 "make them" on :50
      {1 x 50  EZ on 1:10
      {1 x 50 Best non-Free stroke Sprint on 1:20

3 x 50 CH EZ on 1:15

20 x 25 w/fins on :30
odds DK SLOB 
evens Fly

4 x 75 Breath Control Free on 1:30
3/5/7

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

Dryland -

Everything FAST 5 x through

7 med ball through downs or 7 squat jumps
10 R-Knees
10 crunches
20 Jumping Jacks
10 R-Knees
1 minute rest

Hotel California

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

10 x 50 Breast/Free on 1:00

9 x 25 Sprint Medley on :40

5 x 25 Free Sprint Turns on 1:00

20 x 50 BPA w/fins on 1:00
Get Your Times!

3 x 50 CH EZ on 1:15

10 x 25 on 1:00
odds:  Climb-out, dive-in, sprint 12.5 Free, sprint 12.5 Fly, climb-out twice
evens:  dive in, sprint free to the drop off, dive down and push off ledge, sprint no breath fly to finish

5 x 50 CH EZ on 1:15

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

Dryland -

Coach's Choice 500 Abs

Life in the Fast Lane

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

10 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

5 x 25 Transition Turn Sprints on 1:00

5 x 100 IM on 4:00
Maximum Speed Every swim!
recommend to swim EZ 50 after each during rest period

5 x 50 CH EZ on 1:15

20 x 25 on :30 w/fins
Fly odds/DK SLOB evens

200 CH EZ

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

Dryland -

Coach's Choice 200 Abs/40 Pushups

Take It to the Limit

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

3 x 300 on 6:00  EN1
100 Free/100 Back/100 Back

6 x 25 Sprint Medley on :45  SP3

6 x 25 Free turn technique on 1:00  SP3

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

100 CH EZ

4 x {2 x 50 Free on :55  EN2
      {1 x 50 Free on :45  EN2+
      {1 x 50 Free Sprint on 1:00  SP1
      {1 x 25 Stroke Sprint on 1:00  SP1

9 x 100 on 1:55  EN1
last 25 non-Free

***************************
Dryland - (adjust as needed_

Three 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

Anti Facebook Politics

Silver Workout Group
Service and UAA SCM
*********************************
10 x 50 Free/Back on 1:00

9 x 25 Sprint Medley on :45

5 x 25 Back Turns on 1:00
Sprint!!

4 x {50 Back EZ on :55
      {50 Back 90% on :55
      {100 Back Sprint on 2:20

4 x 75 Free EZ on 1:45
breath 3,5,7 by 25's 

5 x 25 Back Turns on 1:00
Sprint!!

7 x 50 FK
3 x 50 Breast Sprint on 1:30

200 CH EZ

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

Dryland -

7 x through the following:

1 minute wall sit
1 minute plank
3 SLOW Push-ups
1 minute rest

Why are the Jr's sizes for girls?

Silver Workout Group
Service and UAA SCM
*********************************
12 x 50 Brst/Free on 1:00

9 x 25 Sprint Medley on :40

5 x 25 Sprint Bk/Brst turns on 1:00

10 x 100 on 1:50
50Back/50Breast

5 x 25 Sprint Bk/Brst turns on 1:00

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

3 x 50 on 1:30 Sprint
5 strokes of fly at the beginning of 
each 50...Free the remainder

200 CH EZ

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

Dryland -

7 x through the following:

10 x Med Ball Smash Downs FAST
20 x Jumping Jacks FAST
10 x Crunches FAST
10 x Situps FAST
3 x SLOW Pushups
1 minute rest

Space Oddity Changes

Silver Workout Group
Service and UAA SCM
*********************************
12 x 50 Free on :55

9 x 25 Sprint Medley on :40
at least 3 Breast

5 x 25 Sprint Turns on 1:00

2 x {3 x 25 Fly on :40  smooth and relaxed
      {1 x 50 Fly/Back on :55   build the fly, quick tempo on Back
      {1 x 50 Back on :50  build
      {1 x 50 Back/Breast on :55  build the back, good rhythm on Breast
      {1 x 50 Breast on :55  build
      {1 x 50 Breast/Free on :50  build the breast, quick tempo on Free
      {1 x 75 Free on 3:00   FAST

100 CH EZ

10 x 75 Free on 1:45
breath 3,5,7 by 25's

200 CH EZ

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

Dryland -
Coache's Choice light plyometrics and 100 Abs

China Girl

Silver Workout Group
Service and UAA SCM
*********************************
10 x 75 Free/Breast/Free on 1:30

9 x 25 Sprint Medley
at least 3 Breast

5 minutes of Back to Breast turns

6 x 50 on 2:00 FAST
25 Back/25 Brst

50 CH EZ

20 x 25 DK SLOB on :30
w/fins

6 x 50 Free w/fins Sprint on 1:30

200 CH EZ

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

Dryland -
Coach's Choice Plyometrics and 150 Abs

Let's Dance

Silver Workout Group
Service and UAA SCM
*********************************
2 x 300 on 6:00
50 Free, 150 Brst, 50 Bk, 50 Fly

4 x 75 Breast on 1:40
descend 1-4

9 x 25 Sprint Medley on :40
at least 3 Breast

4 x 125 IM FAST on 3:00
Fly, Bk, Brst, Brst, Free

100 CH EZ

20 x 25 on :45 w/fins
each 25 is 5 FAST strokes of Fly
followed by DK SLOB to the wall

50 CH EZ

6 x 50 on 2:00 FAST
25 Back/25 Brst

50 CH EZ

Start and Turn Practice

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

Dryland -
Coach's Choice Plyometrics and 250 Abs

Ground Control to Major Tom

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

10 x 100 Back on 1:50

9 x 25 Sprint Medley on :40

3x{50 Free Sprint from a push on 1:00
     {25 (1/2 Fly, 1/2 Free) Sprint on 1:00
     {25 (1/2 Free, 1/2 Breast) Sprint on 1:00

100 CH EZ

6 x 25 Sprint Turns on 1:00
from the middle of the pool

10 x 100 IM on 1:50

200 Cool down

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

Dryland -
Coach's Choice Plyometrics and 200 Abs

Erudite 10

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

10 x 25 on :30
choice

5 x 25 on 1:00
Turn Sprints 

10 x 50 on :55
Free/Back

10 x 75 on 1:20
Free/Fly/Free

10 x 100 on 1:50
Free/Free/Brst/Free

10 x 25 climb out Sprints on 1:00
start each 25 with a climbout and a dive

200 Cool down

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

Dryland -
300 Abs - Focus on Speed and precision
Coaches choice

25 Chickens

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

12 x 75 SKS on 1:30

5 Sprint Turns (Free) on 1:00

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

6 x 75 on 2:30 Sprint
25 Fly/50 Free

8 x 50 on 1:15 Breast
focus on MDPS

6 x 75 on 2:30 Sprint
25 Breast/50 Free

200 Cool down

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

Dryland -
600 Abs and 30 push ups
Coaches choice

Crocodile

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

10 x 100 on 1:55
50 Breast/50 Free

5 Sprint Turns (Breast to Free) on 1:00

18 x 50 Race Pace on 2:00, 1:30, 1:00
High Energy...let's get pumped...everyone on the same intervall

5 x 50 CH EZ on 1:15

10 x 50 DK SLOB w/fins on 1:05

200 Cool down

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

Dryland -
500 Abs and 50 push ups
focus on obliques
Coaches choice

Loophole

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

6 x 150 on 2:45
50 Free/ 50 IMO/ 50 Free

5 Spring Free or Back turns from middle of pool on 1:00

6 x {1 x 25 Back Sprint on :45
      {    lunge to a fast finish
      {1 x 100 Back on 1:45

5 x {50 Fly/Free on :50
      {50 Free on :45
      {50 Free on 1:00
      {50 Back on :55

10 x 25 FK Sprint on 1:00
w/fins

200 Cool down

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

Dryland -
700 Abs and 35 push ups
Coaches choice

Resolved

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

4 x 200 on 4:00
100 Back/100 Brst

5 Sprint open turns from middle of pool on 1:00

15 x 50 BPA on :55
alt 50 Free with fins and 50 DK SLOB with fins

3 x 100 Free on 1:40
EZ 100 on 2:20
3 x 100 Free on 1:30
2 EZ 100's on 2:30
3 x 100 Free on 1:20

200 Cool down

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

1000 abs and 40 push-ups

break it up however; we are looking for abs of steel