Boogie Night

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

• previous week meet, upcoming week
• Performances of the meet : Andrew 100 Back, Merek Kovol 500 Free, Savana diving, Jenevia 400 Free Relay, Adriana 500 Free
• Get in on time for warm-ups
• Cool down as much as possible after each race
• Quick check in before and after each race
• meet agains Chugiak; early dismissal on Friday
• budget time better
• discuss Breaststroke Technique

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300 CH

7 x 200 on 2:50  EN1

rotate and rev rotate 50 Breast through

10 x 25 Fly on :30  EN2

3 x {2 x 25 Breast FAST on :40 SP3

      {3 x 125 IM (dbl Brst) on 1:50  EN2

      {2 x 25 Fly on :30 EN2

      {3 x 75 (25Fly/50Back) on 1:05

6 x 25 MOPS on 1:00  SP3

10 x 50 Texas on :55  EN1

Texas 50's start and end in the middle of the pool

12.5 yds back, 25 yds Brst, 12.5 yds Free

work turns; No hanging on lane lines!

Deep end dryland/hypoxic/sprint set

see video by clicking here

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Dryland

1 minute plank/1 minute wall sit
45 second plank/45 second wall sit
30 second plank/30 second wall sit
15 second plank/15 second wall sit
30 second plank/30 second wall sit
45 second plank/45 second wall sit
1 minute plank/1 minute wall sit

20 x 20 second crunch (hold crunch for 20 seconds)

2 x 50 shrugs with stretch cords or kettle balls
(25 forward/25 reverse)

Porkins...stay on target

300 rev IM DKS

12 x 100 Kick w/fins on 1:40/1:30/1:40  EN1-EN2

4 x {2 x 75 Free on 1:10 EN2
      {3 x 25 Sprint Medley on :45  SP3

16 x 100 Free EN1-EN3
1:25/1:20/1:20/1:15
1:20/1:20/1:15/1:10
1:20/1:15/1:10/1:05
1:15/1:10/1:05/1:00

3 x 50 CH EZ on 1:10
3 x 100 Free FAST w/fins on 1:10

2 x 25 Fly on :30  EN2
8 x 25 Free 3 Breaths/25 on :30  EN1
4 x 25 Fly on :35  EN2
6 x 25 Free 2 Breaths/25 on :35  EN1
6 x 25 Fly on :40  EN1
4 x 25 Free 1 Breath/25 on :40 HYP
8 x 25 Fly on :45  EN1
2 x 25 Free No Breath on :45 HYP
10 x 25 Fly on :30  EN2

100 CH EZ

Hypoxic Wedge

EHS - Varsity - PM
SCY

300 rev IM DKS

12 x 100 Kick w/fins on 1:40/1:30/1:40  EN1-EN2

4 x {2 x 75 Free on 1:10 EN2
      {3 x 25 Sprint Medley on :45  SP3

16 x 100 Free EN1-EN3
1:25/1:20/1:20/1:15
1:20/1:20/1:15/1:10
1:20/1:15/1:10/1:05
1:15/1:10/1:05/1:00

3 x 50 CH EZ on 1:10
3 x 100 Free FAST w/fins on 1:10

2 x 25 Fly on :30  EN2
8 x 25 Free 3 Breaths/25 on :30  EN1
4 x 25 Fly on :35  EN2
6 x 25 Free 2 Breaths/25 on :35  EN1
6 x 25 Fly on :40  EN1
4 x 25 Free 1 Breath/25 on :40 HYP
8 x 25 Fly on :45  EN1
2 x 25 Free No Breath on :45 HYP
10 x 25 Fly on :30  EN2

100 CH EZ

The green light flashes, the flags goes up, churning and burning, they yearn for the cup.

NLSC Gold Boys - AM
SCM

Equipment - fins/monofins, catch paddles

12 x 75 on 1:25 EN1
alt 50 back/25 brst and 25 back/50 brst

Choice of:
10 x 200 Back on 3:20 EN2
w/catch paddles

             or

16 x 125 IM (dbl Brst) on 2:10 EN2

2.5 x {6 x 25 on :40 SP3
      {sprint kick with fins/monofins
      {
      {6 x 50 CH EZ on :55 EN1

Shallow End:
10 x 25 on 2:00 HYP SP3
dive in no brthr swim across/climb out
dive in no brthr under H20 back/climb out

100 Recovery Swim/Cool Down REC

Failure is only a fact when you give up

NLSC Gold Boys - AM

SCM

Equipment: catch paddles, paddles, fins, snorkel, tennis balls, parachutes.

10 x 100 Free with catch paddles & snorkel EN1-EN2+

1-5 on 1:30, 6-8 on 1:25, 9-10 on 1:20

20 x 25 underwater DK with fins on :45 EN2, HYP

5 pushups for every breath taken during the set

17 x 50 on :55 EN2
alt TT's and IMO/Fr

5 x {25 Sprint with tennis balls SP2
      {25 Sprint with a parachute SP2
      {50 Sprint with fins and paddles SP2
on about a 5 minute interval

7 x 50 on 1:00 recovery swimming

IM Kickin' it Old School

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8 x 200 Free rotate 50 Kick through

1-4 on 3:15 EN1

5-8 on 2:45 EN2

3 x 50 on 1:15 FAST FK or DK EN3

2 x 25 on :30 CH EZ REC

3 x 50 on 1:15 FAST FK or DK EN3

4 x 25 on :30 CH EZ REC

3 x 50 on 1:15 FAST FK or DK EN3

6 x 25 on :30 CH EZ REC

3 x 50 on 1:15 FAST FK or DK EN3

3 x 300 on 4:45, 4:30, 4:15 IM EN1-EN2+

(each 300 is 100IM, 100IM, 100IM)

2x{1 x 100 on 1:40 IM (last 25 is kick) EN1

{1 x 75 on 1:20 (bk, brst, 25 FK) EN1

{1 x 50 on 1:00 (brst, 25 FK) EN1

{1 x 25 on :40 (25 FK) EN1

{1 x 25 on :30 (25 FK) EN2

{1 x 50 on :50 (brst, 25 FK) EN2

{1 x 75 on 1:10 (bk, brst, 25 FK) EN2

{1 x 100 on 1:30 IM (last 25 is kick) EN2

12 x 25 on 1:00 Underwater No Breather HYP

Sharks & Minnows

5,125 Yards