More Time

Silver Workout Group
Service SCM
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10 x 50 Swim/Kick

20 x 75 Back/Brst on 1:30
w/paddles

Crossover Turn Practice for 10 minutes

Backstroke tempo work for 10 minutes
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Dryland -

9 x {25-25-25 Crunches
      {10 Med Ball Slam Downs

I Bless the Rains

300 Choice

5x200 Back on 3:00 EN1

20x100 on 1:30, 1:25, 1:20, 1:15 EN1-2

20x50 FK BPA on 1:10 EN3

20x25 dyna25's on 1:00 EN3

200 cool down 

Testing, testing, 1-2-3, testing

EHS - PM
SCY

Equipment needed:  fins

20 x 75 SKS on 1:20  EN1
alternate Free and Back

5 x 300 FK w/ fins MSV on 6:00  EN3
get your times

30 x 50 Back on :55, :50, :45  EN2

9 x 100 Free MSV on 2:00  EN3
get your times

9 x 50 CH EZ on 1:05  REC

Team Meeting -

• Discuss Captains
• Timlieness
• Diving
• Uniform
• Suits
• Meet Schedule
• Parent Meeting

Silence is Golden

NLSC - Distance - AM
SCY

15 x 200 Free on 2:45
   1-5 w/snorkel, catch paddles, and fins  EN1
   6-10 w/snorkel and catch paddles  EN2
   11-15 w/snorkel  EN2+

20 x 50 on :45 Texas 50's  EN2
   perfect turns

1 x {10 x 75 K w/fins on 1:10 (1:00)  EN2+
      {20 x 25 Fly w/fins on :20  EN2+
      {10 x 25 K on 1:00  SP3
      {20 x 25 Fly on :30  EN2

10 x 100 Back on 1:30  EN1

7,000 yards

Memorable Quote from Sports Movie

1 minute rest between sets

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

10 x 75 on 1:40 DKS EN1

9 x 150 on 2:40 IM transitions EN2

[50 swim/50 K/50 swim]

10 x 50 on 1:15 FK or DK BPA EN3

1 x 100 CH EZ REC

4x{4 x 75 FAST EN2+, 1 x 75 EZ REC

Round #1 1:05, 1:10

Round #2 1:00, 1:20

Round #3 :55, 1:30

Round #4 :50, 1:40

5 x 75 on 2:00 FK, DK, FK BPA EN3

T-Bird Sweep

4,675 Yards

Farewell to DQ

1 minute rest between sets

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

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

1 x 500 on 8:00 Loco EN2-EN3

10 x 25 on :40 Fly EN1

3x{1 x 200 on 2:50 FR EN1

{1 x 200 on 2:40 FR EN2

{1 x 200 on 2:30 FR EN3

{3 x 100 on 1:30 BK EN2

12 x 75 on 1:20 BK/Brst EN2

odds 50 Bk/25 Brst

events 25 BK/50 Brst

(work the underwater pulldowns on Brst)

20x{1 x 25 on :30 Fly (7 DK's off wall) EN2
{1 x 25 on :30 DK SLOB (7 DK's off wall) EN2

3 x 50 on 1:00 CH EZ REC

5,800 Yards

The Legs Feed the Wolf Redux

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

20 x 50 on 1:00 Swim/Kick CH EN1

10 x 25 on 1:00 sprint kick SP3

20 x 50 on :55 Swim/Kick CH EN2

8 x 25 on 1:00 sprint kick SP3

20 x 50 on :50 Swim/Kick CH EN2+

6 x 25 on 1:00 sprint kick SP3

20 minute vertical kick

1 x 100 CH EZ

4,000 Yards (2,200 Yards kick + 20 minutes vertical kick)