The Boys in the Boat

Silver Workout Group
Service SCM
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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
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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
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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
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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
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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