Footy

Silver Workout Group
Service SCM
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300 CH

6 x 125 Back on 2:45

10 Minutes turn practice

7 x 100 FK on 1:55
w/fins

15 minutes of start practice

Relays
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about 400 meters of running warm-up

3 x {3 pushups
      {20 crunches

3 x 50m Sprint followed by 3 pushups

Garden Island

Silver Workout Group
Service and UAA SCM
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300 CH

12 x 100 on 2:00
75 Free/25 non-Free

9 x 25 Sprint Medley on :45

Turn Time - 10 to 15 minutes of turn practice
Start Practice - 10 to 15 minutes of start practice

3 x {50 Sprint on 1:30
      {50 EZ on 1:30

Coach's Choice Breath Control
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Dryland:

Just stretching for dryland today.

The Wolves Feed the Thunderbird

EHS - Varsity - PM
SCY

10 x 100 on 1:30  EN1 (on 1:20 for traveling swimmers)
alt free/IM

8 x 75 on 1:10  EN1-EN3
descend 1-4 Fr/Strk/Fr; 5-8 Strk/Fr/Strk

12 x 50 IMO/Fr on :50 EN2

8 x 50 S/K on :50 EN2+

9 x 25 Sprint Medley on 1:00  SP3

Traveling Swimmers -

10 x 200
1-5 Free to Back progressive on 2:45  EN2
6-10 Back descend time and add :05 to the interval each 200 - 2:45, 2:50, 2:55, 3:00, 3:05  EN2-EN3
text me times on the last 5 100's.

Non-traveling Swimmers -

T-Bird Sweep and Dive Start Sprints

Play Misty for Me

NLSC - Gold - AM
SCM

5 x 200 DKSKD on :10 rest  EN1

6 x 50 MOPS on 1:00  EN2-SP3

6 x 25 rockets on 1:00 SP3
focus on breakouts

4 x 100 on 1:45  EN2-SP1
rotate 25 sprint through

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

I am a lineman for the county

EHS - Varsity - PM
SCY

note - nearly 1/2 of the team is away on a special school retreat, meet agains Chugiak and Wasilla tomorrow

Equipment - non

12 x 50 IMO/Back on :55  EN1
8 x 50 S/K on :55 EN1

3 x 3 x 50 Free on :50/:45/:40  EN2-EN2+

9 x 25 Sprint Medley on :45 SP3

1 x 500 Back or 400 Breast on 8:00 EN1+
work on dps and smooth swimming

Turn Time - 
Work on turns for tomorrows meet
6 x 25 MOPS on 1:00  SP3

9 x 50 Transition Turn on 1:05  EN3
pay particular attention to breakouts

1 x 500 IM on 8:00 EN1+
more dps and smooth swimming

Start Time - 
Work on turns for tomorrow's meet
3 dive start sprints on 2:00  SP3
Relay start practice

Team Meeting - called by captains