That was yesterday...and yesterday's gone

Silver Workout Group
Service SCM
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Racing Start Practice

w/u: with sculling drills

12 x 50 on 1:10
25 (alt Breast/Fly) / 25 Free

6 x 25 Sprint Medley on :40
3 breast / 3 fly

3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns

10 x 50 on 2:00 SPRINT
25 Fly/25 Free

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 or Breath Control (20 x 5 second bobs)
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Dryland -

5 x {10 Sprint R-Knees
      {5 FAST Pushups
      {10 Supermen
      {1 minute rest

Add it up! Add it up! Add it up!

Silver Workout Group
Service and UAA SCM
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Start Practice

8 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

7 x 100 on 4:00
Sprint 75 Free, rest :30 seconds, Sprint 25 Best non-Free

5 x 50 CH EZ on 1:15

3 x Sprint Backstroke turns on 1:00

10 x 25 DK w/fins on 1:00
Dive into deep end, DK Sprint to 1st crossing black line, somersault and return w/ Sprint DK, climb out.

Breath Control Bobs for cool down
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Dryland -

7x {3 SLOW Push-ups and then immediately into
     {10 Sprint R-Knees
     {1 minute rest

Take It to the Limit

Silver Workout Group
Service and UAA SCM
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3 x 300 on 6:00  EN1
100 Free/100 Back/100 Back

6 x 25 Sprint Medley on :45  SP3

6 x 25 Free turn technique on 1:00  SP3

• snap feet on somersaults
• 5 DK's off wall
• 3 hand-hits before breathing on breakout

100 CH EZ

4 x {2 x 50 Free on :55  EN2
      {1 x 50 Free on :45  EN2+
      {1 x 50 Free Sprint on 1:00  SP1
      {1 x 25 Stroke Sprint on 1:00  SP1

9 x 100 on 1:55  EN1
last 25 non-Free

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Dryland - (adjust as needed_

Three times through the following:

• 25-25-25 Crunches
• 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

Making the Grade

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

5 x 300 on 5:00  EN1
100 Free/100 Back/100 Back

6 x 25 Sprint Medley on :45  SP3

6 x 50 Free turn technique on :50  EN1

• snap feet on somersaults
• 5 DK's off wall
• 3 hand-hits before breathing on breakout

6 x 25 MOPS on 1:00  SP3

100 CH EZ

4 x {2 x 50 Free on :40  EN2
      {1 x 50 Free on :35  EN2+
      {1 x 50 Free Sprint on 1:00  SP1
      {1 x 25 Stroke Sprint on 1:00  SP1

12 x 100 on 1:30  EN1
last 25 non-Free

Relay Starts for CIC; Starts for Individual Swims

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Dryland

Four times through the following:

• 25-25-25 Crunches
• 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

Bloop

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

6 x 75 on 1:10  EN1
rotate 25 kick through

9 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 6:00  SP2
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

3 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

Open Turn Practice

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Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups

Stretch

The Nasty Nine

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

8 x 100 on 1:30  EN1
rotate 25 kick through

12 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 4:00  SP1
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

6 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

Open Turn Practice

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Dryland

6 times through the following

30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
65 second plank

Together, as a group 2 rounds of Wildcats

Give a little bit, give a little bit of your heart

EHS - Varsity - PM
SCY

Equipment - fins

8 x 125 SKIDS on 2:15  EN1

10 x 100 FK or DK w/fins on 1:40/1:30/1:20  EN1-EN3

Distance -

5 x 200 on 3:00  EN2+
must hold stroke count, work breakouts, and time (within 2 seconds)
must make 5 x 200's in a row with the above conditions

Sprint and Mid Distance -

5 x {3 x 25 Sprint Medley on :45
      {1 x 100 [75 Fr/25 Stroke] on 1:30
descend 100's 1-5

9 x 100 on 6:00  SP1+
active rest in between 100's
same strokes from previous 9x100 sets

5 x 50 CH REC on 1:05

....Full Heart....

EHS - Varsity - PM
SCY

Equipment - Paddles, Fins

12 x 100 FK w/ fins on 1:40  EN1

12 x 75 rotate 25 sprint on 1:20 EN2
alt 3 75's free and 3 75's non-free

10 x 50 MDPS Free with paddles on :50 EN1

9 x 100 Free w/fins and paddles on 4:00 SP1

9 x 50 Back/Free on 1:05 REC

8 x 75 Brst/Free/Back Breath Control on 1:45  HYP

Team Meeting about:

• Kenai Trip
• Senior Night