Resolved

Silver Workout Group
Service and UAA SCM
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300 CH

4 x 200 on 4:00
100 Back/100 Brst

5 Sprint open turns from middle of pool on 1:00

15 x 50 BPA on :55
alt 50 Free with fins and 50 DK SLOB with fins

3 x 100 Free on 1:40
EZ 100 on 2:20
3 x 100 Free on 1:30
2 EZ 100's on 2:30
3 x 100 Free on 1:20

200 Cool down

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Dryland-

1000 abs and 40 push-ups

break it up however; we are looking for abs of steel

Deja Vu

Silver Workout Group
Service and UAA SCY
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300 CH

10 x 100 Free on 1:30

9 x 25 Sprint Medley

Team meeting to discuss signing up for Central Area Champs
Deadline to register is Tuesday, November 24th at 11p

7 x 50 Breast on 1:05
Breast technique and timing

5-10 minutes of open turn work

10 x 75 on 1:15
odds are Bk/Brst/Fr (work Brst to Free turn)
evens are Free

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Dryland-

4 times through:

{25 knee ups (R-knees)
{:30 second plank
{5 Burpees
{25 crunches

Rise up, like the Phoenix from the ashes.

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
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300 CH

8 x 75 SKS on 1:30/(1:40)

6 x 25 Sprint Medley on :40/(:40)

5 x 100 IM on 3:00/(3:00) FAST!!!

5 x 50 CH EZ on 1:15/(1:15)

5-10 minutes of open turn practice

5-10 minutes of start practice

Breath Control (coach's choice)

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Dryland -

3 x Through

{15-15-15 Crunches
{3 SLOW push-ups
{25 Jumping Jacks
{10 Swimmer Pulls w/stretchcords (Service)
{5 diving board pull ups (UAA)

By the Time I Get to Phoenix

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
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300 CH

10 x 100 on 1:40/(1:50)
75 Free/25 non-Free

6 x 25 Sprint Medley

4 x {2 x 50 Back on :50/(:55) Quick and Light
      {1 x 50 Back on :55/(1:00) Build
      {1 x 50 Back on :50/(:55) FAST
      {1 x 100 Breast on 2:30/(2:30)  EZ

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

10 x 50 Breast FAST on 1:15/(1:15)
work on timing...try to have heals up by the time hands are shooting forward.

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
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Dryland -

5 x through
{25-25-25 Crunches
{7 diving board pull ups
{5 SLOW Push-ups
{10 Squats
{10 Lunges

The Prospector

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
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300 CH

12 x 100 on 1:40/(1:50)
75 Free/25 non-Free

6 x 25 Sprint Medley on :40

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

5 x 200 Back on 3:30/(3:45)
watch turns...no DQ's

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 through
{25-25-25 Crunches
{5 Slow Push-ups
{25 Jumping Jacks
{15 supermen (spinal lifts)

Zilar

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30  EN1
rotate 25 kick through

12 x 25 Sprint Medley on :45  SP3

9 x 50 Free on 2:00 SP1
These are all out SPRINT!

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 2:15 HYP
17 Breaths on the first 100, subtract 2 on each subsequent 100.

6 x 25 Sprint Medley on :40  SP3

6 x 75  Breast alt 1:20/1:30

Open Turn Practice

Boogie Night

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss:

• previous week meet, upcoming week
• Performances of the meet : Andrew 100 Back, Merek Kovol 500 Free, Savana diving, Jenevia 400 Free Relay, Adriana 500 Free
• Get in on time for warm-ups
• Cool down as much as possible after each race
• Quick check in before and after each race
• meet agains Chugiak; early dismissal on Friday
• budget time better
• discuss Breaststroke Technique

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300 CH

7 x 200 on 2:50  EN1

rotate and rev rotate 50 Breast through

10 x 25 Fly on :30  EN2

3 x {2 x 25 Breast FAST on :40 SP3

      {3 x 125 IM (dbl Brst) on 1:50  EN2

      {2 x 25 Fly on :30 EN2

      {3 x 75 (25Fly/50Back) on 1:05

6 x 25 MOPS on 1:00  SP3

10 x 50 Texas on :55  EN1

Texas 50's start and end in the middle of the pool

12.5 yds back, 25 yds Brst, 12.5 yds Free

work turns; No hanging on lane lines!

Deep end dryland/hypoxic/sprint set

see video by clicking here

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Dryland

1 minute plank/1 minute wall sit
45 second plank/45 second wall sit
30 second plank/30 second wall sit
15 second plank/15 second wall sit
30 second plank/30 second wall sit
45 second plank/45 second wall sit
1 minute plank/1 minute wall sit

20 x 20 second crunch (hold crunch for 20 seconds)

2 x 50 shrugs with stretch cords or kettle balls
(25 forward/25 reverse)

Nevada

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x {1 x 100 Free on 1:30 EN1
      {1 x 100 Breast on 2:00 EN2

10 x 25 Fly on :45  EN2

20 x 50 Texas on 1:05  EN1

Texas 50's start and end in the middle of the pool

12.5 yds back, 25 yds Brst, 12.5 yds Free

work turns; No hanging on lane lines!

10 x 25 Fly on :40  EN2

6 x 25 MOPS on 1:00  SP3
focus on Fly and Breast turns

The Legs Feed the Wolverines

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

20 x 50 BPA Kick SLOB w/fins on 1:05  EN3
focus on wall exits/breakouts

5 x 25 MOPS on 1:00  SP3
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

20 x 75 on 1:10  EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr

1 x 500 BOSS on 8:00  EN3+
goal is BT500+:20
1 x 200 BOSS on 3:00  EN3+
goal is BT200+:15
5 x 50 CH EZ on 1:15  REC

Start and Relay start practice
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Dryland

Seven times through the following:

• 50 Jumping Jacks
• Battle Rope IM
• 10 Jumping Throw Downs
• 10 Back Rows
• 10 Cross Overs
• 10 Arm Flutters
• Lung to Stairs
• 3 up/down loops of stairs
• Lung to Wall behind blocks 
• 1 minute wall sit