Take a chance, forget the past

EHS - Varsity - PM

SCY

Equipment - fins

10 x {1 x 75 SKS on 1:30  EN1

        {1 x 75 KSK on 1:30  EN2

9 x 25 Sprint Medley on :50  SP3

6 x 3 x 75 EN1-EN2

1st/4th round Free, 2nd/5th round Stroke, 3rd/6th round Fly, Back, Breast

within each set of three:

#1 - 25 fisted, 25 MDPS, 25 FAST (+90%) on 1:20

#2 - 25 fisted, 50 FAST (+90%) on 1:30

#3 - 75 FAST (+90%) on 1:40

100 CH EZ

3 x 500 Broken in the following way:

• 100 smooth and strong on 1:15  EN2+
• 200 build on 3:00  EN2-EN3+
• 4 x 50 Kick w/fins BPA 
• round # 1 50’s on :50
• round # 2 50’s on :55
• round # 3 50’s on 1:00

5 x 50 CH REC on 1:00

Start Time:

3 x 25 Dive Start SprintPractice Relays for Friday

For Jesi, Eddie, Ena, Noah (start after 500’s) :

5 x 200 Free to Back progressive on 2:45  EN2

Turn Time at Coach Paula’s discretion

Free-bird Free-falling

500 free w/ fins, snorkels

10 x 50 dk/fk w/fina on :50 EN1

3 x {3 x 50 descend on :50 EN1-EN3
{3 x 25 sprint medley on :30 SP3

Pace Awareness set:
20 x 50 BPA on 1:00 EN3
10 x 50 Back/Brst on 1:05 EN1
15 x 50 BPA on :50 EN3
300 CH EZ
10 x 50 BPA on :40 EN3

Cool Down

Thunderball

NLSC - Distance - AM
SCY

400 Free w/ fins, paddles, snorkel  EN1
400 Free w/ fins, snorkel  EN1
400 Kick w/ fins, snorkel  EN1
4 x 100 Free w/ snorkel on 1:20  EN2

8 x 600 on 8:00  EN2-EN3
descend 1-4; 5-8

10 x 50 Back on :50 EN1

6,900 yards

Year of the Dragon

NLSC - Distance - AM
SCY

12 x 200 w/fins and snorkels   EN1
     odds free with catch paddles on 2:40
     evens kick (board optional) on 3:10

2 x 3 x 300 on 4:00/3:45/3:30  EN2-EN3
     descending intervals - make them!

22 x 125 [75 Free/25Bk/25FK] on 1:55  EN2

6,950 yards

Yep, this is Recovery

NLSC - Distance - AM

SCY

10 x 100 alt Fr/IM on 1:30  EN1

5 x 200 FK w/fins, snorkels on 2:55  EN2

1 x 500 IM  EN1

5 x 200 FK w/fins, snorkels on 2:55  EN2

6 x 225 Fr snorkels on 3:40 hold 2:40 or better EN3

100 CH EZ

20 x 50 Fly w/fins on S/K on :55  EN1+

Happy Howler Monkey

NLSC - Gold - AM
SCY

8 x 125 Free w/fins, catch paddles, snorkels  on 1:50  EN1
8 x 100 Free w/catch paddles, snorkels on 1:25 EN1+
8 x 75 Free w/snorkels on 1:00  EN2

3 x 4 x 300  EN2
    1st round: rotate 100 back through w/ #4 all back on 4:10
    2nd round: rotate 100 IM through w/ #4 IM on 4:20
    3rd round: rotate 100 Fly through w/ #4 all fly on 4:40

20 x 50 FK w/fins on :50/:40  EN2

Gettin' BOSSed Around

NLSC - Distance - AM
SCY

1000 Free w/ fins, catch paddles, snorkel  REC-EN1

8 x 125 on 1:50 w/snorkel desc 1-4; 2x  EN1-EN3

12 x 50 FK w/fins and snorkel on 1:00/:40  EN1-EN3

1 x {3 x 200 on 3:15 BOSS  EN3
      {2 x 500 on 7:00 BOSS  EN3
      {3 x 200 on 3:15/3:00/2:45 BOSS EN3

4 x 50 on 1:00 CH EZ

5 x 200 Free to Back Progressive on the 2:40 (+:05 progressive)  EN1+

Yellow Submarine

NLSC - Distance - AM
SCY

10 x 200 on 2:50 EN1
snorkels, paddles, catch paddles

5 x 50 MOPS on 1:00  SP1

4 x 400 on 5:30, 5:40, 5:50, 6:00 EN2-EN3+
reverse rotate 100 IM through
everything after 100 IM is Sprint

100 CH EZ

10 x 100 FK w/fins on 1:30/1:45

10 x 25 Sprint K w/fins on :40

12 x 100 Back on 1:30 EN2
with catch paddles

6,400 yards

In England they call it a Flypast

NLSC - Distance - AM
SCY

4 x 1000 Free
   #1 w/ snorkels, fins, catch paddles on 14:00 EN1
   #2 w/ snorkels, catch paddles on 13:30 EN1+
   #3 w/ snorkel on 13:30 EN2
   #4 timed on 13:30 EN3

2.5 x {20 x 25 Fly on :30  EN2
         {5 x 100 FK w/fins and snorkel on 1:30  EN2

10 x 100 Back on 1:30  EN2

Dryland -

TRX
Wind Sprints
Stretchcordz

Do you have a license for that 500?

NLSC - Distance - AM
SCY

5 x 300 on 4:15 EN1
snorkels and catch paddles

10 x 200 on 3:00 EN2
FK w/ fins and snorkel

4 x 1000 on 13:45  EN2
#1 w/ catch paddles
#2-#3 w/ paddles
#4 swim

7,500 yards

ma ma se, ma ma sa, ma ma ku sa

NLSC - Distance - AM
SCY

10 x 150 Free w/snorkel and catch paddles on 2:10  EN1
10 x 100 Back on 1:25 EN2
10 x 50 FK w/fins and snorkel on :50/:40  EN2
9 x 25 Sprint Medley on :30  SP3

5 x 500 BOSS w/snorkels on 7:15  EN2-EN3

20 x 25 Fly on :30  EN2

1 x 1000 IM straight  EN2
timed

7,250 yards

Silence is Golden

NLSC - Distance - AM
SCY

15 x 200 Free on 2:45
   1-5 w/snorkel, catch paddles, and fins  EN1
   6-10 w/snorkel and catch paddles  EN2
   11-15 w/snorkel  EN2+

20 x 50 on :45 Texas 50's  EN2
   perfect turns

1 x {10 x 75 K w/fins on 1:10 (1:00)  EN2+
      {20 x 25 Fly w/fins on :20  EN2+
      {10 x 25 K on 1:00  SP3
      {20 x 25 Fly on :30  EN2

10 x 100 Back on 1:30  EN1

7,000 yards

Better than a squadron of cylons

NLSC - Distance - AM
SCY

10 x 100 Back on 1:30 EN1

12 x 125 Free on 1:50  EN2
hold under 1:40's

40 x 75  En2
  #1-10 Kick SLOB w/fins on 1:10  EN2
          hold 1:00 or better, 1:00 rest
  #11-20 Free w/paddles on 1:15  EN2
          hold 1:10 or better, 1:00 rest
  #21-30 Free w/paddles+fins on 1:05  EN2
          hold :55 or better, 1:00 rest
  #31-40 Kick SLOB w/fins on 1:10  EN2
          hold 1:00 or better

16 x 25 fly on :30  EN2

10 x 100 Back on 1:30  EN2

6,900 yards

Let's Get it Started in Here

NLSC Gold AM - Distance
SCY

10 x 100 Back on 1:30 EN1

20 x 50 Texas 50's on :45 EN2
no lazy turns

10 x 300 Free on :20 rest  MSV
record times to determine EN2 pace

20 x 50 Kick SLOB on :50  EN2
w/fins

6,000 yds

Dryland - TBA

A willing heart adds feather to the heel

EHS - Varsity - PM
SCY

Equipment - fins, snorkels, cp

• Team Pictures (Monday, September 26th, 2:30p)
• Update on Swimming 4 Beans

12 x 100 w/snorks and cp on 1:30  EN2

Distance:

6 x 400 on 5:30  EN2-EN2+
descend last three 100's
cp optional

20 x 50 BPA Kick w/fins on 1:05  EN3

3 x {1 x 100 on 1:15  EN2
      {1 x 200 on 2:40 Build  EN2
      {4 x 50 BPA on :50/:55/1:00  EN3
      {1 minute break

200 CH REC

Middle Distance and Sprint:
12 x 175 Stroke on 2:30  EN2

20 x 50 BPA Kick w/fins on 1:05  EN3

20 x 50 Texas 50's  on 1:05
work the turns

Dryland -

5 x {12 TRX Twisting Crunches
      {10 Decline push-ups
      {12 Swimmer's pulls
      {5 Med Ball (Keg Throws)
      {10 Bar Jumps
      {12 Cross Overs w/ Ropes
      {30 Jump Ropes

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

All Together Now

9 x 100 Free EN1-EN2

1-3 on 1:30, 4-6 on 1:25, 7-9 on 1:20

9 x 50 Sprint Medley SP3

3 on 1:00, 3 on :55, 3 on :50

2 x 5 x 50 on :40 EN2

3x{1 x 100 on 1:20 EZ Speed EN2

{2 x 75 on 1:10 descend 1 & 2 and build each EN2-EN3

{3 x 50 on BPA EN3

{1 minute break

1st round on :50, 2nd round on :55, 3rd round on 1:00

8 x 75 on 1:30 Back EN1

9 x 100 on 1:40 descend 1-6; BPA 6-9 EN2-EN3

3 x 50 on 1:10 catchup EZ

4,700 Meters SCM

I'll take that with some Heinz

1 x 200 CH REC

1x{3 x 100 on 1:30 Fr EN1

{2 x 100 on 1:20 Fr EN2

{1 x 100 on 1:10 Fr EN1

{2 x 100 on 1:20 Fr EN2+

{3 x 100 on 1:30 Fr EN3

1x{3 x 50 on :50 S/K EN2

{2 x 75 on 1:30 Catchup EN1

{1 x 300 on 4:30 under 3:50 EN2

{2 x 75 on 1:30 Catchup EN1

{2 x 300 on 4:45 under 3:50 EN2+

{3 x 50 on :50 S/K EN2

{3 x 300 on 5:15 under 3:50 EN3

{5 x 50 on 1:05 CH EZ REC

5 x 200 on 3:30 Back EN1

(may do 150 Brst/50 Free)

5 x 100 on 1:40 Brth 3,5,7,9 HYP

5,450 meters SCM

Shattered

1 x 200 CH

10 x 75 on 1:30 S/K/S EN1

1x{1 x 800 on 11:30 under a 11:00 EN1+

{2 x 400 on 5:30 hold 5:20 or better EN2

{4 x 200 on 2:50 hold 2:40 or better EN2

{8 x 100 on 1:30 hold 1:15 or better EN2+

{5 x 50 on 1:10 CH EZ REC

{16 x 50 on :50 BPA EN3

1 x 200 CH EZ REC

5,400 meters SCM

Bang a Gong

1 x 200 CH REC

Ben's Warm-up set

5 x 200 on 3:00 FK w/ fins EN2

{1 x 300 on 4:15 IM EN1

{4 x 225 on 3:00 hold 2:50

(1-3 Free, last one is IM dbl the Brst)

{1 x 300 on 4:15 IM EN1

{2 x 400 on 5:00 Fr hold 4:40

{8 x 25 on :30 Fly EN2+

{1 x 1000 on 12:00 Timed EN3

{8 x 50 on 1:05 Bk/Brst REC

3 x 200 on 3:15 FK w/ fins EN1