Strider

Silver Workout Group
Service SCM
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5 minutes of start practice

300 CH

5 x 75 Free on 1:30

8 x 25 w/fins on :50
1/2 heads up kick sprint - 1/2 no breath Free sprint

10 x 125 on 2:10
Free cruise

8 x 25 Back w/fins on 1:00
over kicking and max tempo arms

4 x 25 Superheros on 1:00

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Dryland - Playground at Trailside Elementary

6 hill runs
15 progressively slower pushups
25-25-25 crunches
25 Supermen
6 obstacle course circuits on the playground equipment

You can't put a limit on anything. The more you dream, the farther you get. - Michael Phelps

EHS - Varsity - PM
SCY

Equipment - fins, paddles

12 x 75 on 1:15 EN1
alt Free/Back

12 x 50 on 1:00 EN2
scull/Free w/paddles

12 x 25 Sprint Medley K on :50 SP3

Turn Time -
8 x 25 MOPS on 1:00  SP2+
4 BK, 4 Fr - anticipate turns
work fast tight tumbles

20 x 50 BPA on 1:05
Free w/fins and paddles

8 x 175 Back on 2:30 EN2
hold BT200 +:08

Start Time -
Work back starts w/ pads
Front starts direct trajectory

3 Dive Start Sprints to finish
3 EZ 25's per sprint

... and I said "Go, go, go"

NLSC Gold Boys - AM
SCM

Equipment - paddles, snorkels

2x{1 x 200 on 3:10 free EN1
{1 x 200 on 3:15 50 back/50 fr EN2
{1 x 200 on 3:20 im EN2
10 x 50 on 1:00 free focus on technique EN1 snorkel and paddles

1 x 50 on 5:00 for time SP2
(dive start in heats)

12 x 100 on 1:30 back rotate 25 strk through EN2

{10 x 50 on 1:00 stroke bpa EN3
{3 x 50 on 1:30 chez REC
{10 x 50 on 1:00 free bpa EN3
{3 x 50 on 1:30 chez REC
{10 x 50 on 1:00 back/free w/snorkels and paddles technique EN1


TRX/shallow end sprint dryland set

I'll let the swimming do the talking.

1 minute rest between sets

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

10 x 75 on 1:30 SKS EN1

1 x 500 Back

5 x 200 Free to Back progressive EN2
on 2:40, 2:45, 2:50, 2:55, 3:00

5x{4 x 25 on :40 Sprint Kick SP3
{3 x 100 on 1:30 Stroke EN2

3x{1 x 50 on :50 Free EN1
{1 x 100 on 1:20 Free EN2
{1 x 100 on 2:30 Free EN2+

14 x 25 on :30 Fly EN2

5,950 Yards