Harry Dean Stanton

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p; visualization exercises

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5 x 200 Dr/K/S/K/Dr

6 x 25 Sprint Medley  on :45  SP3

3 x {100 Free on 1:05  EN2
      {100 Free on 1:15  EN1
      {100 Free on 1:05  EN2

4 x 25 MOPS on 1:00  SP3

Bobs

3 x {50 Free on :40  EN1
      {50 Stroke FAST on :40 EN3
      {50 Free on :40  EN1

Breath Control

Relay Starts

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Dryland

5 x {50 Jumping Jacks
      {100 Flutter Kicks
      {:30 second plank
      {wildcats

Stretch

Charlie Sheen

Swimming :  SCY
Training Group :  SAHS Varsity

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300 CH

12 x 100 on 1:30  EN1
alt Free, IM or Back

6 x 25 Sprint Medley on :40  SP3

3 x 25 MOPS on :45
make them pertinent to upcoming races

Sprint Starts

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7 x {1 x 50 CH Sprint on 1:00  SP2
      {1 x 100 CH EZ on the 4:00  REC

6 x 25 Sprint Medley Kick on :45  SP3

5 x 50 CH EZ on 1:10  REC

3 x 25 Dive Start Sprint

Relay Starts

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Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {1 minute plank

Stretch

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

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