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