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

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

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

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

The Knife's Edge

Swimming :  SCY
Training Group :  SAHS Varsity

• Divers: warm-ups at 2:30p on Thursday, doors open at 1:30p.  Requested an 11:10a dismissal.  Dive coaches' meeting at 2p, meet begins at 4:30p
• Swimmers: warm-ups at 1:30p on Friday, doors open at 12:45p.  Requested an 11:10a dismissal, bus arrives at 12p, departs 12:05p.  Coaches' meeting at 1p, Captains' meeting at 2:50p.  Meet starts at 3p.

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

300 CH

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

9 x 25 Sprint Medley on :40  SP3

2 x 5 x 50 Swim/Kick on :50  EN1-SP1
descend 1-5; 2x

6 x 25 MOPS  SP3

8 x 125 on 1:45/2:00  EN2
alt Free and IM(dbl back)

5 x 50 Free on :40

5 x 50 Free on :35

1 min Rest

3 x 50 Free on :30

1 min Rest

5 x 50 Free on :35

5 x 50 Free on :40

10 x 100 on 1:30

alt Back/IM

8 x {25 Fly FAST on :30

      {25 Free w/ 1 breath on :30

100 CH EZ

Relay starts if there is time
***************************
Dryland - Varsity only

3 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups
      {15 Chest Fly's (stretch cordz)
      {15 Butterfly pulls (stretch cordz)

Yeah Toast!!!

Swimming :  SCY
Training Group :  SAHS Varsity

• Wednesday's Practice (1/2 day) : everyone 12:30-2:30p ("C" team 12:30-2:00p)

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

300 CH

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

9 x 25 Sprint Medley on :40  SP3

1 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on :40  SP1

2 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on :50  SP1

3 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on 1:00  SP1

2 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on 1:10  SP1

1 x 100 Free on 1:10  EN2

3 x 200 Back on 3:10  EN1

5 x 50 Free on :40

5 x 50 Free on :35

1 min Rest

3 x 50 Free on :30

1 min Rest

5 x 50 Free on :35

5 x 50 Free on :40

10 x 100 on 1:30

alt Back/IM

10 x {25 Fly FAST on :30

        {25 Free w/ 1 breath on :30

100 CH EZ

Relay starts if there is time

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

4 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups
      {15 Chest Fly's (stretch cordz)
      {15 Butterfly pulls (stretch cordz)

Pandemonium

Swimming :  SCY
Training Group :  SAHS Varsity
***************************
10 x 100 on 1:45 EN1

50 Back/50 Breast

*Supplemental for R.E.

50 x 100 on 1:15  EN2

70 x 100 on 1:15  EN2

[65 on 1:20, 62 on 1:25, 58 on 1:30, 55 on 1:35, 53 on 1:40, 50 on 1:45]

20 x 25 Fly on :30  EN2

100 CH EZ

8600 yards  (R.E. - 13600 yards)

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

5 x {wildcats
      {100 Leg Lifts
      {100 flutter kicks
      {25-25-25 Crunches

Stretch

It's Like Deja Vu All Over Again

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss:

• previous week meet, upcoming week
• Performances of the meet : Nick 100 Back, Elias 100 Breast, Madison B 100 Breast.\
• meet with Bartlett.  Sr Night.  No bus, be at the pool by 2:45p
• discuss importance warming up and cooling (recovery swimming) down

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

300 CH

5 x {4 x 100 Free on 1:20  EN1
      {1 x 100 IM on 1:40  EN1-EN3
        descend IM's 1-5 to 90% or better

6 x 200 FK or DK w/ fins alt 3:10/2:50  EN1/EN2+

12 x 125 [25Bk, 25Brst, 75Free]  on 2:05  EN2+

20 x 25 Fly on :30  EN2

3 x 300 Back on 4:45  EN1

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

Dryland

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
1 round of Wildcats

Fungus Cookies Stink

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss:

• previous week meet, upcoming week
• Performances of the meet : All of our relays, 1st-3rd in all girls, 1st-2nd in all boys relays.  Brianne, Lauren, and Zayle were all double winners.
• meet will be at West - Bus leaves from SAHS Gym Door at 2:20p, please be there by 2:10p
• drag...wear it!
• 
  

***************************
300 CH

12 x 50 Free on :50 EN1

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30, Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:30/3:00 EN2

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back on :50  EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins

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

Set "X" is below in the brackets [ ]

[50 Jumping Jacks
Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

Lung to Stairs
3 up/down loops of stairs
Lung to Wall behind blocks
1 minute wall sit]

1 time through Set "X" then:
with stretch cords
2 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers

1 time through Set "X"

Onomatopoeia

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss:

• previous week meet, upcoming week
• Performances of the meet : The entire girls team...1st and 2nd in every relay, 1st and 2nd in diving, 1st-3rd in 200IM, 50 Free, 100 Free, and 500 Free.
• meet with East.  Be at the pool by 2:45p.  No Bus
• I will be making arrangements with Coach Paula to create some close races with the Thunderbirds.

***************************
300 CH

8 x 100 on 1:40 EN1
rotate 25 kick through

10 x 25 Fly on :30  EN2

10 x 200 Back on 1:50  EN2

10 x 25 Fly on :30 EN2

20 x 50 BPA Kick w/fins on 1:05  EN3

10 x 25 Fly on :30 EN2

10 x 25 Fr Sprint with fins on 1:00  SP3

5 x 50 CH EZ on 1:10

Welcome Back Carter

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss:

• previous week meet, upcoming week
• Performances of the meet : Stas 200/500 Free, Girls 50 Free (Jess, Alex, Skylar sweep), Savana/Madison 1st/2nd in diving.
• Get in on time for warm-ups
• Good job checking in before/after races.
• meet with Service.  Be at the pool by 2:45p.  No Buss
• discuss importance of early catch when sprinting Free

***************************
300 CH

5 x {4 x 100 Free on 1:20  EN1
      {1 x 100 IM on 1:40  EN1-EN3
        descend IM's 1-5 to 90% or better

6 x 200 FK or DK w/ fins alt 3:10/2:50  EN1/EN2+

12 x 125 [25Bk, 25Brst, 75Free]  on 2:05  EN2+

20 x 25 Fly on :30  EN2

3 x 300 Back on 4:45  EN1

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

Dryland

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
1 round of Wildcats

Spoon

Swimming:  SCY
Training Group: NLSC Silver

300 CH

4 x {4 x 100 Free on 1:40  EN1
      {1 x 100 IM on 2:00  EN1-EN3
        descend IM's 1-5 to 90% or better

12 x 50 FK or DK SLOB alt 1:15/1:00  EN1/EN2+

8 x 125 [25Bk, 25Brst, 75Free]  on 2:30  EN2+

16 x 25 Fly on :40  EN2

500 Back  EN1

SkyFall

SCY - Silver

15 x 50 on :50/1:00/:50
1-5; Free
6-10; Breast
11-15; Back

15 x 75 FK/DK/FK on 1:30 SLOB w/ fins

5 x {1 x 200 on 2:45 Free
      {4 x 25 Fly on :45

2 x 8 x 25 Sprint K on 1:00/:45
1st round w/ socks & fins
2nd round w/ fins only

Turn Time

Bobs

Curious George is not a Monkey!

Dryland:

7 x {30 Backstroke Rows with Stretch Cords
      {10 Push-up shrugs

Swim Practice:

1000 Free w/ snorkel, paddles, fins  EN1

10 x 200 on 3:15  EN2
[50 Brst/150 Free]

40 x 25 on :30  EN2
alt DK SLOB and Fly Swim

Drifting....Falling

12 x 50 Free on :50 EN1
paddles

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30,    Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:300/2:50  EN2
paddles

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back w/fins on :45  EN2

100 CH EZ

6,300 yards

Don't you lose my number

EHS - Varsity - PM
SCY

12 x 50 Free on :50 EN1
Jesi, Ena, Eddie, Noah - w/pt paddles or catch paddles

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30, Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:300/2:50  EN2
Jesi, Ena, Eddie, Noah - w/paddles

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back w/fins on :45  EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins

100 CH EZ

6,300 yards

Natty Greene

NLSC - Gold - AM
SCY

12 x 50 IMO/Fr,Bk,Brst on :50  EN1

8 x 100 on 1:30 EN2
rotate 25 kick through

1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :50 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :45 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :40 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :35 EN1
1 x 100 Free on 1:30 EN1+

4 x 300 on 4:40 EN2
rotate 100 IM through, everything after the IM is Free, every thing before is Stroke

25 x 50 w/ fins EN2-EN3-EN1
5 Kick on :50 K, 5 Swim on :35, 5 Kick on :55, 5 swim on :30, 5 Kick on 1:00

Shut up and get in

EHS - Varsity - PM
SCY

300 rev IM DKS

11 x 200 on 2:45/3:00  EN1
odds Free, evens Back

11 x {75 DK w/fins SLOB on 1:15  EN2
        {2 x 25 fly w/fins on :25/:35  EN2
        {75 FK w/fins SLOB on 1:15  EN2

11 x 200 IM on 3:15  EN1+
each 200 swum as 25Fly, 75Back, 75Breast, 25Free

5 x 50 Free on 1:10  HYP
breath every 7th down, every 9th back

Purrfect Bounce

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel

Distance Group:

300 rev IM DKS

4 x 4 x 500 on 7:00 EN2
within each cycle-
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim  (desc #4, 1-4)

300 CH REC

Sprint and Mid-Distance:

4 x 500 on 7:00 EN2
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim

8 x 75 on 1:20 EN2-EN3
desc 1-4 IM, 5-8 Back

1min break in between each:
20 x 50 FK w/fins on :50  EN2
20 x 25 fly w/snorkel and fins on :30  EN2
20 x 50 scull/Brst w/paddles on 1:00
20 x 25 fly on :30  EN2

We stand together against the storm. No fear.

1 x 300 on 5:00 rev IM DKS REC

8 x 125 on 1:55 IM double the Free EN1

6 x 25 on :45 MOPS SP3

Distance -

4 x {1 x 500 on 7:30 boss EN3     {1 x 500 on 6:30 free  w/fins, snorkel, paddles EN2

8 x 50 on 1:00 back EN1

non-Distance -

2 x {1 x 100 on 1:30 Free EN1     {1 x 150 on 2:00 Free EN2     {1 x 200 on 2:20 Free EN3     {4 x 50 on :50 S/K Stroke EN1     {2 x 75 on 1:30 Breast/Free/Back Breath Control HYP

1 x {1 x 500 on 7:00 IM EN1     {10 x 25 on :30 Fly EN2

2 x {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:20 EN1     {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:15 EN2     {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:10 EN3     {1 x 100 back on 1:30 EN1

1 x {3 x 100 free on 1:10 EN3     {3 x 100 back on 1:40 EN1

Relay Starts