I got your "Pig Dog" right here

EHS - Varsity - PM
SCY

Equipment - Finis Speedbox, fins, cp, snorkels, paddles

Distance-

10 x 200 Free w/cp and snorks on 2:45 EN1+

10 x 75 on 1:50 EN1-EN3
sprint breakouts and last 25
we will wear Temp Trainers to time breakouts and the tempo for the last 25

1 x 500 Free on 7:00  EN2
2 x 50 Back on 1:00  REC
2 x 500 Free w/paddles on 7:00  EN2+
4 x 50 Back on 1:00 REC
4 x 500 Free w/paddles and fins on 7:00  EN3
6 x 50 Back on 1:00 REC
1 x 500 FK w/fins on 7:00  EN3+

Fly and Back -
Micah, Jesi, Sam, Eddie, Mariah

12 x 200 Kick w/fins on 3:15  EN1

10 x 200 (Coach's Choice) on 3:00  EN2+
Back or Fly or Fly/Bk or Fly/Bk/Fr
every swimmer will do 10 x 200's but they will also be doing 5 sprint DK breakouts w/the Speedbox

6 x75 Brst/Fr/Bk Breath Control on 1:45  HYP

5 x 50 CH EZ with paddles on 1:00  EN1

20 x 50 Free w/ paddles BPA on 1:05  EN3
5 x 50 CH EZ on 1:00  REC

Free-
Remaining group

12 x 200 Kick w/fins on 3:15  EN1

12 x 200 Free w/cp and snorks on 3:00  EN2

6 x75 Brst/Fr/Bk Breath Control on 1:45  HYP

5 x 50 CH EZ with paddles on 1:00  EN1

20 x 50 Free w/ paddles BPA on 1:05  EN3
5 x 50 CH EZ on 1:00  REC

Dryland -
Speed Work (no weight vests)

Reaction Drills for 3-5 minutes

5 x {10 TRX crunches
      {10 swimmer's pulls
      {3 bar jumps
      {40 yd dash

each cycle on about a 3 minute rotation

Hope is the thing with feathers that perches in the soul....

EHS - Varsity - PM
SCY

Equipment:  fins

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

5 x 200 alt Free and Back EN2
Free on 2:30
Back on 2:45

16 x 100 Free EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:10
13-16: 1:15, 1:10, 1:10, 1:10

5 x 50 on 1:00 CH EZ REC

10 x 50 on :50 w/fins FK/DK SLOB EN1

5 x 100 on 1:45 ASU Breath Control HYP

7 x 50 on 1:00 Tough Guys EN2

20 x 25 on :30 Fly EN2

2 x 50 T-Bird Sweep

Control the water and you control everything

NLSC - Gold - AM
SCM

10 x 100 alt Free/IM  EN2
Free on 1:40, 1:35, 1:30, 1:25, 1:20
IM on 1:40

5 x {1 x 50 Sw/K on 1:00  EN1
      {2 x 75 [#1 Free/#2 Strk/Fr/Strk] on 1:15  EN2
      {2 x 25 Sprint Kick on :30  SP1

10 x 100 on 1:40  EN2
5 strokes fly/Swim Fr to the 75/25 Fly
Sprint the Fly

Hast thou given the horse strength? Hast thou clothed his neck with thunder?

EHS - Varsity - PM
SCY

Equipment - fins, kb, cp, snorkels

12 x 50 Sw/K on 1:00  EN1

4 x 300 on 4:30  EN2
back, rotate 100 IM through the first 3
4th is all IM

6 x {2 x 100 FK w/fins on 1:30  EN2
     {1 x 75 Free Sw w/fins on 2:30  SP1

15 x 100 Free w/snorkels and cp on 1:40  EN1
work on dps and a "quiet" stroke
this should be a soothing set

Turn Time:

9 x 25 Sprint Medley MOPS on 1:00

Start Time:

3 x 25 Dive Start Sprints

100  CH REC

Oh the swimanity!

EHS - Varsity - PM
SCY

Equipment - fins, kb

Team Meeting at 2:30p in water by 2:40p

• Kenai Trip - get paperwork in
• Team photo next Tuesday

12 x 100 FK on 1:40  EN1
w/fins

10 x 25 Fly on :30  EN2

3 x {1 x 500 BOSS on 7:30  EN2-EN3
      {1 x 200 BOSS on 3:30  EN2-EN3

10 x 25 Fly on :30  EN2

20 x 50 on :50 EN1
Free/Back, Back, Back/Brst
work DK's and breakouts on Back
work timing on Breast DK on pull-down

10 x 25 MOPS on 1:00  SP3

...Can't Lose!

EHS - Varsity - PM
SCY

Equipment - kb, fins (for Distance Group)

20 x 50 on :55  EN1+
odds Free/Back
evens Swim/Kick

Distance Group -

4 x 3 x 300 on 4:15/4:00/3:45  EN1-EN3
make it on the first 2 in each cycle
hold 3:30 or better on 3rd 300

3 x 500 on 8:00 BOSS  EN2-EN3

Mid-Distance and Sprint Groups-

8 x {6 x 25 Fly on :30  EN2
      {2 x 75 Stroke SKS on 1:15/1:05  EN2-EN2+
      {1 x 100 IM on 1:40  EN2+-SP1
      {2 x 25 Sprint Kick on 1:00  SP3
descend the 100 IM's, starting at 88% of max effort

8 x 75 on 1:40 Breast/Free/Back Breath Control
Breast - Black Hole
Free - Breath every 7th
Back - 10 DK's off wall before breakout

Team Meeting

• Kenai Invite Forms and Checks
• Tomorrows Meet
• Fill out cards today

Morning Dew

NLSC - Gold - AM

SCM

15 x 50 Free/Back on :50

5 dk's minimum off each wall

9 x 25 Sprint Medley on :45

6 x {2 x 75 SKS on 1:15/1:05

      {1 x 100 IM on 1:30

100 CH REC

Competition is the keen cutting edge of swimming, always shaving away at time

NLSC - Gold - AM
SCM

Equipment - kb

8 x 100 on 1:40  EN1
rotate 25 kick through

12 x 50 on 1:00 EN2
50 SK, 50 KS, 50 K

9 x 75 on 2:00 EN2-SP3
25 kick Sprint Medley, 25 drill build, 25 sprint

325 CH REC

Wisdom is knowing what to do next; virtue is doing it. Work out with virtue.

EHS - Varsity - PM
SCY

Equipment -

10 x 50 Swim/Kick on :55  EN1
alt Free/Back

Distance Group -
1 x 500 FK w/fins on 7:00  EN2
1 x 1000 on 14:00  EN2
2 x 500 FK w/fins on 7:00  EN2
1 x 1000 on 13:30 EN2+
3 x 500 FK w/fins on 7:00
1 x 1000 on 13:00 EN3
10 x 50 Back on :55 EN1
1 x 500 FK FAST on 7:00  EN3
5 x 50 CH REC on 1:05

Sprint & Middle Distance -
12 x 100 FK w/fins on 1:30/1:25/1:20  EN2-EN2+
300 Free on 3:45, 300 Back on 4:00, 300 IM on 4:15
:45 rest
9 x 100 FK w/fins on 1:30/1:25/1:20 EN2-EN2+
300 Back on 3:50, 300 IM on 4:05
:30 rest
6 x 100 FK w/fins on 1:30/1:25/1:20 EN2-EN2+
300 IM on 4:00
1:00 rest
3 x 100 FK w/fins on 2:30 EN3

20 x Texas 50's on 1:05 EN2+
from the middle of the pool
90% or better through 2 turns
REC speed the last 12.5 yds
no touching bottom, lane lines etc.

5 x 50 CH REC on 1:05

Dryland -

5x {10 upper cut punches BR
     {10 alternating waves BR
     {5 jumping jacks BR
     {10 bar jumps
     {40 yd sprint
     {30 jump ropes
     {5 Atomic Push-ups TRX
     {10 alternating crunches TRX
     {5 dips
     {5 hopping mtn climbers
     {15 shoulder raises with bands

When you are tough on yourself, life is going to be infinitely easier on you.

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel

Distance Group:
4 x 4 x 500 on 7:30 EN2
within each cycle-
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim  (desc #4, 1-4)

Sprint and Mid-Distance:

4 x 500 on 7:30 EN2
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim

8 x 75 on 1:40 EN2-EN3
desc 1-4, 5-8 but must sprint the kick each time

1min break in between each:
20 x 50 FK w/fins on 1:05  EN3
20 x 25 fly w/snorkel on :30  EN2
20 x 50 scull/Brst w/paddles on 1:00

Dryland -

5 x {20 alternating waves BR's
      {10 jumping slams BR's
      {10 bar jumps
      {10 atomic push-ups TRX
      {40 yd running sprint
      {30 Jump Ropes

The Legs Have It

NLSC - Gold - AM
SCM

Equipment - kb

8 x 100 on 1:40 EN1
rotate 25 kick through

8 x {1 x 50 K on 1:05 EN2
{1 x 125 IM on 2:00 EN2
{odd cycles dbl fly, even cycles dbl breast

8 x 75 on 1:40 EN2-EN3
desc 1-4, 5-8 but must sprint the kick each time

8 x 25 Breath Control on :55 HYP

Ability may take you to the top, but it takes character to stay there

EHS - Varsity - PM
SCY

Equipment - fins, kb, cp, snorkels, beaters

20 x 200 alt 2:45/3:00  EN1+
odds:  Free w/fins, cp, snorkel
evens:  FK w/fins, snorkel

Sprint and Middle Distance groups:
20 x 25 Fly w/ snorkels on :30  EN2
Jesi w/paddles
8 x 125 SKSKS on 2:05  EN2
20 x 25 Fly w/ snorkels on :30  EN2
6 x 25 Sprint Kick on 1:00  SP3
100 CH REC

Distance Group:
6 x 500 on 8:00  EN2-EN3
Boss (350 Swim EN2, 150 K w/fins EN3)
300 Back REC

Team Meeting about fundraising - we gotta get after it.

Dryland:

5 x {10 jumping mount-climber pushups
      {25 jump ropes
      {10 jumping jacks w/ battling ropes
      {20 twisting TRX crunches
      {15 tricep finishes with bands
      {10 med ball throw downs (from blocks)
      {20 battling rope punches

Those who follow the crowd are quickly lost in it - good morning :)

NLSC - Gold - AM
SCM

Equipment - kb

12 x 50 IMO/Fr on :55  EN1
8 x 50 Swim/Kick on :55 EN1+

12 x 75 Swim/Kick/Swim EN2-EN3
1-3 on 1:20; 4-6 on 1:15; 7-9 on 1:10; 11-12 on 1:05

5 x {2 x 50 FK on 1:00 EN2
      {1 x 150 Fr/Strk/Fr on 2:20 EN2+
      {hold 150 at BT 200yd strk or better

3 x 50 CH REC on 1:05  REC

East HS - PM

300 rev IM dks

5x{200 Free on 2:45 EN1

{100 IM on 1:30 EN1

{50 FK SLOB on 1:00 EN1

5x{25 FK SLOB on :30 EN2

{3 x 100 [75 Free/25 Stroke] EN2

{25 DK SLOB on :30 EN2

5x{75 Free on 1:10 EN2

{75 Free on 1:05 EN2

{75 Free on 1:00 EN2+

{75 Free on :55 EN2+

{2 x 25 FK on :40 FAST EN3

Start Practice

Team Meeting

5,250 Yards

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