Winner Take All

Silver Workout Group
Service SCM
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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
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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

I aM Confident

Swimming:  SCY
Training Group: NLSC Silver

300 CH

9 x 50 TT's on 1:00

6 x 25 Free Sprint Medley
focus on early catch

400 IM RPT Training
(2 broken 400 IM's, and 1 straight 400 IM)

15 x 15 Fly/Brst on 1:05

8 x 25 Breath Control on :40
4,3,2,1

Mini Nova

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x {100 IM on 1:40
      {2 x 25 Fly on :40

6 x 25 Free Sprint Medley
focus on early catch

Backstroke Turns

20 x 25 w/fins on :30
odds are DK SLOB
evens Fly
without fins, 16 x 25 on :40

10 x 50 Brst Sprint on 1:20

Eagle

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x 100 Free on 1:40
5 x 100 IM on 1:55

10 x 25 Fly on :40

12 x 75 on 1:20
alt Free and Back
Free focus - early catch

10 x 50 FAST KICK on 1:15
w/ fins if you have them

10 x 25 Fly on :40

Cloud Seeding

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x 100 Free on 1:40
5 x 100 IM on 1:55

10 x 25 Fly on :40

10 x 50 Free on :50
focus on early catch

12 x 75 [50 Breast/25 Free] on 1:20

10 x 25 Fly on :40

Crazy 8's

300 CH

8 x 50 Scull/Swim w/paddles on 1:00  EN1
8 x 50 K/Swim on :50  EN1
8 x 50 Swim on :40 EN2

8 x 100 Free on 1:20  EN2
8 x 100 Back Brst on 1:40 EN2
8 x 100 IM on 1:30 EN2

8 x 200 K w/fins on 3:20  EN2
odds FK, evens DK SLOB

8 x 100 Free Build on 1:45  EN1
MDPS, maintain stroke count per 25

8 x 50 Breath Control on 1:00  HYP

6400 yds

Life is a grindstone, and whether it grinds one down or polishes one up depends on the stuff one's made of

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel, tempo trainer

3 x 10 x 100
  1st round of 10; Free w/cp and snorkels on 1:30  EN1
  2nd round of 10; Free w/snorkels on 1:25 EN1+
  3rd round of 10; Free on 1:20 EN2
      (Sam, 3rd round back)

Technique Time-

6 x 50 Free on 1:15  EN1

• work on Dives, keeping core connected
• work on breathing, are you exhaling while your face is in the water
• work on keeping core connected during the swim

6 x 25 MOPS Back, Fly, or Free on 1:00  SP3

• work on underwater DK's
• work on kicking through breakout

Distance -

3 x 200 Free w/tempo trainers on 2:45  EN2
  work specific, individual EN2 pace

3 x 200 fk w/fins on 3:15  EN2

6 x 100 Free w/tempo trainers on 1:40  EN3
  work specific, individual EN3 pace

6 x 100 fk w/fins on 1:40 EN2

1 x 500 Free w/tempo trainer on 7:00  EN3

1 x 500 fk w/fins on 7:00 EN2

Mid Distance/Sprint - 


9 x 200 on 2:45  EN1-EN2+
Free to Stroke to Free progressive

7 x {1 x 125 fk or dk w/ fins on 2:00  EN2
      {1 x 25 fk or dk sprint w/ fins on 1:00
      {1 x 25 fk or dk sprint w/ fins on :45

Dryland -

5 x {7 ab rollers
      {25 jump ropes
      {10 atomic push-ups (TRX)
      {15 swimmers pulls (stretch cords)
      {15 quick overhead bounces (med balls)
      {10 jumping waves (battling ropes)
      {10 bar jumps
      {40 yard sprint (timed)

The guilty catch themselves

EHS - Varsity - AM
SCY

Equipment - fins, cp, snorkels

Team Meeting -

• Upcoming Meets
• Team Pictures
• Swimmin 4 Beans update
• Discussion on recent events

12 x 50 S/K on 1:00  EN1

Distance:

10 x 300 Free on 4:00  EN2
fins, cp, snorkels

10 x 50 Back on 1:00  EN1

Mid-Distance and Sprint:

10 x 200 FK w/fins on 3:10  EN2

9 x 150 on 2:10  EN2
rev rotate 50 back through in sets of 3

30 x 25 Fly on :30  EN2