Erudite 10

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

10 x 25 on :30
choice

5 x 25 on 1:00
Turn Sprints 

10 x 50 on :55
Free/Back

10 x 75 on 1:20
Free/Fly/Free

10 x 100 on 1:50
Free/Free/Brst/Free

10 x 25 climb out Sprints on 1:00
start each 25 with a climbout and a dive

200 Cool down

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

Dryland -
300 Abs - Focus on Speed and precision
Coaches choice

River and Joaquin

Silver Workout Group
Service and UAA SCY
*********************************
300 CH

3 x 300 on 5:30
rotate 100 IM through

3 x {100 IM Sprint on 2:00
      {50 Back Sprint on 2:00
      {50 CH EZ on 2:00

10 x 25 Sprint Kick on 1:00
with fins if they have them

5 x 100 on 2:00
Breath Control - 17 breaths on the first 100, descend by 2 breaths on each subsequent 100

1 x 500 Free Sprint

5 x 50 CH EZ on 1:15
*********************************
Dryland-

Coach's Choice, at least 500 abs and 30 push ups

Rise up, like the Phoenix from the ashes.

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH

8 x 75 SKS on 1:30/(1:40)

6 x 25 Sprint Medley on :40/(:40)

5 x 100 IM on 3:00/(3:00) FAST!!!

5 x 50 CH EZ on 1:15/(1:15)

5-10 minutes of open turn practice

5-10 minutes of start practice

Breath Control (coach's choice)

*********************************
Dryland -

3 x Through

{15-15-15 Crunches
{3 SLOW push-ups
{25 Jumping Jacks
{10 Swimmer Pulls w/stretchcords (Service)
{5 diving board pull ups (UAA)

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

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

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"

Silver Doubloons

Swimming:  SCY
Training Group: NLSC Silver

300 CH

12 x 100 on 2:00
75 Free/25 Sprint Kick SLOB

12 x 75 on 1:30
50 Back/25 Brst

12 x 50 on 1:00/:55/:50
25 Brst/25 Free

12 x 25 Fly on :40

Practice Starts

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

Vacation, all I ever want is...

300 CH

8 x 75 SKS on 1:30  EN1
odds long axis, evens short axis

2 x Wildcats

10 x 100 Free on 1:15  EN2
(100 Free Training Group Benchmark Set)

2 minute break

10 x 100 IM on 1:25  EN2
(100 IM Training Group Benchmark Set)

5 x 100 Free Breath Control on 1:45  HYP
start at 15 and descend by 2

40 x 25 on :40  EN2
super heroes - jump in, climb out, dive in, 5 strokes of fly, free to the end, climb out, jump in, climb out, 3 push ups.

500 Back EZ
*************************************
Dryland

1 min plank/12 push-ups
:55 sec plank/11 push-ups

:50 sec plank/10 push-ups

:45 sec plank/9 push-ups

:40 sec plank/8 push-ups

:35 sec plank/7 push-ups

:35 sec plank/6 push-ups

:30 sec plank/5 push-ups

:25 sec plank/4 push-ups

:20 sec plank/3 push-ups

:15 sec plank/2 push-ups

:10 sec plank/1 push-ups

:05 sec plank/pull ups till you fail

I'm Gonna Name Him "Heart"

300 CH w/u

Wildcats

5 x 200 Dr/K/S/K/Dr

20 x 200 EN1-2

• 1-5 Free on 2:50  EN1
• 6-15 Back on 2:50  EN2
• 16-20 IM on 2:50  EN2

5 x 200 FK on 4:00  EN2

12 x 25 Spring Medley Kick on :45  SP3

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

Dryland

Four times through the following:

• 25-25-25 Crunches (right side-left side-regular)
• 50 Leg Lifts
• 100 Flutter Kicks
• :30 second plank, 3 pushups, :30 second plank, 3 pushups, :30 second plank
• 25 Back Stroke Rows (with Stretch Cordz)
• 50 Jump Ropes or Jumping Jacks
• 1 minute wall sit

Pre-seasoning...yumm!

High School

SCY

300 CH w/u

2 x { 200 Free @ 2:40 / 2:30

      { 200 IM @ 2:40 / 2:30

      { 50 Free @ :40 / 35

      { 100 Fly @ 1:20 / 1:20

      { 100 Free @ 1:20 / 1:20

      { 500 Free @ 6:20 / 6:00

      { 100 Back @ 1:20 / 1:15

      { 100 Breast @ 1:20 / 1:20

10 x 100 Free on 1:15

10 x 100 IM on 1:25

200 Free FAST...rest 1 minute

200 IM FAST...rest 1 minute

5 x 50 CH EZ on 1:15

All Things Considered...

Dryland:

5 x {15 Rows
      {20 Backstroke Rows
      {25 Chest Flyes
      {50 Cruches
      {50 Leg Lifts

Swimming:  SCM

300 rev IM DKS

10 x 75 w/ paddles @ 1:40  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :45/1:15  EN2/EN3
      {2 x 25 Brst FAST on 1:00 EN3

500 FK SLOB w/ fins EN1

3 x {75 [50Free/25Back] FAST on 2:20 EN3
      {125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)

Bobs

Live Hard...Die Free

300 rev IM DKS

3 x {75 Back on 1:30  EN1
      {125 IM (dbl Free) on 2:15  EN1

4 x{3 x 50 FK w/ fins on 1:00  EN2
     {4 x 25 FK Sprint on :45  SP3

4 x 75 Free on 1:15  EN1
3 x 50 Fly FAST on 1:20  EN3+
3 x 75 Free on 1:10  EN2
3 x 50 Back FAST on 1:20  EN3+
2 x 75 Free on 1:05  EN2
3 x 50 Brst FAST on 1:20  EN3+
1 x 75 Free on 1:00  EN2+
rest 1 minute
4 x 75 Free on 2:00  SP1
(hold under BT100 minus 5 seconds)

Recovery bobs in deep H20

Here, have a cookie

Dryland:

10 x {50 backstroke rows w/ stretchcords

        {30 second push-up plank

        {20 dips

        {50 leg lifts

        {50 crunches

Swimming:

300 rev IM DKS

8 x 75 Bk/Brst/Fr on 1:20  EN1

9 x 25 Sprint Medley on :45  SP3

20 x 50 DK/FK w/ fins SLOB on 1:00/:55/:50/:45

15 x 100 Free  EN1-EN3

The wedge-

1:30, 1:30, 1:30, 1:25

1:30, 1:30, 1:25, 1:20

1:30, 1:25, 1:20, 1:15

rest 1:00

3 x 100 on 1:15

Starts and Turns in deep end

House of Cards

Dryland:

Stretchcordz - 15 x swimmer pulls; 12 rows; 9 chest flys
Med Balls - 10 x smash downs; 4 x lopsided pushups
50 x jumping jacks

Swim Practice:

300 rev IM DKS

5 x {1 x 100 Free on 1:30 EN1
      {1 x 100 IM on 1:30 EN2

10 x 100 FK w/ fins on 1:50
partner pulls encouraged

Backstroke Turn practice (approx 10 minutes)

{200 Fly on 4:00  EN2+
{6 x 25 Breast on :45 EN1
{150 Fly on 3:00  EN2+
{6 x 25 Breast on :40 EN1
{100 Fly on 2:00  EN3
{6 x 25 Breast on :35 EN1
{50 Fly on 1:00  EN3
{6 x 25 Breast on :30 EN1

Buzz look...an alien!

Dryland:

4 x {1 minute wall sit
      {30 second plank
      {5 burpees
      {25 right side crunches
      {25 left side crunches
Max pullups

Practice:

300 rev IM DKS

5 x {1 x 100 Free on 1:30 EN1

      {3 x 25 Sprint Medley on :30 SP3

Team Meeting - Website, Goal Sheets, IMX handout

1 x {12 x 50  DK/FK SLOB w/fins on :55 EN2

      {1 x 400 back or IM on 7:00 EN1

      {8 x 50  DK/FK SLOB w/fins on :50 EN2

      {1 x 400 back or IM on 7:00 EN1

      {4 x 50  DK/FK SLOB w/fins on :45 EN2+

15 x 25 on 1:00 EN2+

in deep end work on turns

for fly,back,free at least 5 DK off each wall.

50 climb outs

Let the Sun Shine In

5 x {25 leg lifts
      {25 crunches
      {25 left side crunches
      {25 right side crunches
      {10 push-ups

300 rev IM DKS

20 x 50 DK/FK SLOB w/ fins on :55  EN1

Team Meeting

• Discuss start of new season
• Highlight IMX Games and AK AG Champs
• Outline remainder of week

200 CH 

Girls:

10 x 100 Free on 1:45  EN1

Boys

10 x 50 Tough Guys on 1:20  EN1+

1 perfect pushup at each end

All

500 IM

War Horse

4x{3 x 100 CH on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

3 x 200 flutter kick w/fins on 3:05 EN1

2 x 300 back or IM on 4:20 EN2

2 x 200 flutter kick w/fins on 3:05 EN1

1 x 300 back or IM on 4:20 EN2

1 x 200 flutter kick w/fins on 3:05 EN1

3x{3 x 50 FAST on 1:30 SP2

    {2 x 50 scull w/paddles on 1:30 EN1

15 x 25 on 1:00 EN2+

MOP work on turns

for fly,back,free at least 5 DK off each wall.

5,100 yards

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