For Whom the Bell Trolls

Silver Workout Group
Service SCM
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10 minutes of starts
20 x 25 Swim/Kick on :40

12 x 100 on 1:50
alt Back and IM

9 x 25 on 1:00
Transition Turn Sprints

7 x {2 x 50 FK w/fins SLOB FAST on 1:10
      {2 x 25 Back Sprint (focus on hand speed and kicking) on 1:00

3 x 50 CH EZ on 1:15
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Dryland-

7 x through

50 flutter kicks on back
20 hanging knee raises
30 physio ball flutter kicks
25 Battle Rope Jumping Jacks

Gold Fever

Gold Workout Group
Service SCM
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300 Choice

12 x 75 Bk/Brst/Fr on 1:20

12 x 25 Fly on :30
start each 25 with a climbout and dive in

3 x 50 TT on :50
100 IM FAST on 1:20
3 x 50 TT on 1:00
2 x 100 IM FAST on 1:30
3 x 50 TT on 1:10
3 x 100 IM FAST on 1:40
3 x 50 TT on 1:10
2 x 100 IM FAST on 1:30
3 x 50 TT on 1:00
100 IM FAST on 1:20

5 x 100 on 1:55 Breath Control
start with 17 breaths on #1; descend by 2 each subsequent 100

10 x 100 Back on 1:30
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Dryland -

5 x {Black Rope IM's
           8 Throw Downs
           8 Backstroke Rows
           8 Cross overs
           16 Arm Flutters
      {25-25-25 Crunches
      {5 SLOW Push Ups

Life in the Fast Lane

Silver Workout Group
Service and UAA SCM
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10 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

5 x 25 Transition Turn Sprints on 1:00

5 x 100 IM on 4:00
Maximum Speed Every swim!
recommend to swim EZ 50 after each during rest period

5 x 50 CH EZ on 1:15

20 x 25 on :30 w/fins
Fly odds/DK SLOB evens

200 CH EZ

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Dryland -

Coach's Choice 200 Abs/40 Pushups

Get Back

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

12 x 50 IMO/Free on :55/(1:00)

6 x 25 Sprint Medley on :45/(:45)

Transition Turn Practice (about 5 minutes)
All Open and IM related turns

IMX Events twice through (same interval SCY and SCM)

10/Under - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 200 Free FAST on 4:00

11/12 - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 500 Free FAST on 8:00 (only do 500 once)

13/14 - (once through) 400 IM FAST on 8:00, 200 Fly FAST on 4:00, 200 Back FAST on 4:00, 200 Breast on 5:00, 200 IM FAST on 5:00, 500 Free FAST on 8:00

20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water

Start Practice
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Dryland -

Stretching

Anniversary

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 50 on 1:00 IMO/Brst EN1

8 x 75 on 1:30 Brst/Fr EN2
25 Single Pull-dbl Kick/25 build/25 Sprint

6 x 25 on :45 sprint medley SP3

1 x 500 Bk EN1

2 x 6 x 75 on 1:20 IM transitions EN2

20 x 25 on :40 Fly EN2