Triple Threat

Silver Workout Group
Service SCM
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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
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Dryland -

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

Crystal Dog

Silver Workout Group
Service SCM
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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
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Dryland -

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

You broke it...you bought it.

Swimming :  SCY
Training Group :  SAHS Varsity

• Final Meet of the season this Friday against Dimond.  Let's bring it!  
• NO BUS; Be at the Dimond Pool by 2:40p
• Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State:  https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=

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

8 x 25 MOPS on :45  SP3

1 x 100 Free Sprint on 2:30  SP1
2 x 50 Free Sprint on 1:30  SP1
4 x 25 Free Sprint on 1:00  SP1
3 x 50 Free FAST on :40  EN3
1 minute rest
1 x 200 Free Sprint  on 3:00  SP2
20 x 25 Fly on :30  EN2

9 x 100 Back on 1:30 EN1

3 x {1 x 25 Stroke Sprint on :30  SP3
      {2 x 50 Free on :45  EN1
      {1 x 75 Stroke Sprint on 1:15  SP2
      {3 x 50 CH EZ on 1:15  REC
Goal is BT 100, when adding 25 and 75 stroke sprint

5 x 100 Free Breath Control on 1:45  HYP
descend from 17 by 2 each time

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Dryland

7 x The following take about 3-4 minutes rest between each
do each ALL OUT FAST!!!!

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

Winning is the science of being totally prepared

EHS - Varsity - PM
SCY

Equipment - fins, kb, paddles, snorkels

5 x 200 SKIDS continuous EN1
Swim, Kick, IM, Drill (non-Free), Swim

Distance Group - 1 minute rest between sets
4 x 250 w/fins, paddles, snorkels on 3:15
work DPS
6 x 500 on 7:30 EN2-EN3
   descend 1-3; 85%-90% negsplit
   descend 4-6; 85%-100% negsplit
get times and work breathing pattern

Sprint/Mid-D Groups - 3 x { 4 x 200 Fr or Bk w/fins and paddles on 2:45 EN1
      {1 min break
      {1 x 200 Fr, Bk, or IM Broken at 50's on 5:00 SP2
      {round: #1 broken for :10, #2 broken for :15, #3 broken for :20
5 min active rest
1 x 200 for time trying to beat first broken 200  SP1

Everyone -
12 x 100 K SLOB w/ fins on 1:30 EN2

20 x 25 Fly on :30

Starts Time - Back


Dryland :

7 x {12 Med Ball slam downs from blocks
      {10 Backstrokes/5 Jumping Jacks with ropes
      {10 Decline Push-ups
      {20 Swimmers pulls on bands
      {10 TRX twisting crunches