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