Like Jason Bourne

Silver Workout Group
Service SCM
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Start Practice...about 3-5 starts each.

20 x 25 alt Fly/Free and Brst/Free on :40 EN1

3 x 25 Turn Sprints on 1:00
3 x 25 Sprint Medley on :45

20 x 25 w/ fins on :30
25 DK Sprint SLOB, 25 Fly

5 x 50 Free BPA on 1:15  EN3
Get Times

Discuss importance of pacing and negative splitting
3 x {4 x 50 on 1:10  EN3-EN3+
      {1 x 100 Back on 2:30 REC
50#1 should be BPA plus 2 seconds, and then descend from there.  We are shooting for 3-4 seconds faster than the BPA 50's on #4

4 x 50 CH EZ
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Dryland -

7 x {50 FAST Jump Ropes
      {25 FAST R-knees
      {3 SLOW Pushups
      {25 FAST MedBall over head wall bounces
      {1 minute rest

501 - Eat your heart out Levi's

EHS - Varsity - PM
SCY

Equipment - fins,

12 x 200  on 3:15  EN1
alt IM D/S and K w/fins

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

10 x 75 on 1:50  EN1-EN3
sprint Breakout and last 25

20 x 50 w/paddles BPA  on 1:05  EN3

10 x 50 Back on 1:00  EN1

Non-Distance -

20 x Texas 50's on :50
focus on clean and perfect somersaults

500 Fly or Breast no walls, but otherwise perfect/legal turns

21 x 50 IM Turns on 1:05  BPA
work every turn...be small at the wall
10 x 50 Back on 1:00  EN1

9 x 25 Sprint Medley on :40  SP3

Relay Starts

Team Meeting

• Bus leaves at 2:15 on Friday
• Next week's meet at Home vs Bartlett...and maybe Service
• Tomorrow's mental visualization

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

You can take the darkness from the pit of the night

EHS - Varsity - PM
SCY

Equipment - fins, paddles, cp, snorkels


12 x 125 on 1:50  EN1
w/ cp and snorks

Distance Group -

5 x 100 FK w/fins on 1:30  EN2
1 x 600 w/paddles on 7:45  EN2
4 x 100 FK w/fins on 1:40  EN1+
2 x 600 w/ paddles on 7:45 EN2
3 x 100 FK w/fins on 1:50  EN1
3 x 600 w/paddles on 7:45  EN2
1 x 300 Back on 6:00  REC

6 x 75 on 1:50  EN2+
work breakouts and last 25 race pace
tempo trainer

Middle Distance and Sprint -

12 x 75 on 1:20/1:15/1:10  EN2-EN2+
SKS work the core

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on :50  EN3

12 x 50 on 1:10  EN3
K w/ fins BPA

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on :55  EN3

12 x 25 Sprint Medley on 1:00  SP3
special emphasis on the kick

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on 1:00  EN3
1 x 300 Back on 6:00  REC

• Work on free relay starts with Jesi, Carrie, McKinley, Sam
• General Racing starts with everyone else
• Team Meeting about grades 

Swimming doesn't build character. It eliminates weak ones.

EHS - Varsity - PM
SCY

Equipment - fins, tempo trainers


5x{1 x 200 on 2:55 Free/Back EN1
    {3 x 50 on :55 Swim/FK SLOB EN1

10 x 50 Free w/fins on :55 Free EN2
  10 kicks on side every 3 hand hits
  really working on staying connected durring the kick

4 x {5 x 100 on 1:25 [75 Free/25 short axis CH] EN2
      {4 x 25 on :45 DK SLOB [under H2O as far as you can go] HYP

20 x {1 x 25 on :30 Fly (or DK SLOB) EN2
        {1 x 25 on :30 Back (7 DK's off wall) EN1

Distance - 

10 x 100 on 1:30  EN2
working with tempo trainer

10 x Texas 50's on :55  EN2
work the turns

 Non-Distance - 

20 x 50 DK SLOB w/fins on 1:05  EN3
BPA

6 x 75 on 1:45  HYP
Brst, Fr, Bk Breath Control 

Life is a grindstone, and whether it grinds one down or polishes one up depends on the stuff one's made of

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel, tempo trainer

3 x 10 x 100
  1st round of 10; Free w/cp and snorkels on 1:30  EN1
  2nd round of 10; Free w/snorkels on 1:25 EN1+
  3rd round of 10; Free on 1:20 EN2
      (Sam, 3rd round back)

Technique Time-

6 x 50 Free on 1:15  EN1

• work on Dives, keeping core connected
• work on breathing, are you exhaling while your face is in the water
• work on keeping core connected during the swim

6 x 25 MOPS Back, Fly, or Free on 1:00  SP3

• work on underwater DK's
• work on kicking through breakout

Distance -

3 x 200 Free w/tempo trainers on 2:45  EN2
  work specific, individual EN2 pace

3 x 200 fk w/fins on 3:15  EN2

6 x 100 Free w/tempo trainers on 1:40  EN3
  work specific, individual EN3 pace

6 x 100 fk w/fins on 1:40 EN2

1 x 500 Free w/tempo trainer on 7:00  EN3

1 x 500 fk w/fins on 7:00 EN2

Mid Distance/Sprint - 


9 x 200 on 2:45  EN1-EN2+
Free to Stroke to Free progressive

7 x {1 x 125 fk or dk w/ fins on 2:00  EN2
      {1 x 25 fk or dk sprint w/ fins on 1:00
      {1 x 25 fk or dk sprint w/ fins on :45

Dryland -

5 x {7 ab rollers
      {25 jump ropes
      {10 atomic push-ups (TRX)
      {15 swimmers pulls (stretch cords)
      {15 quick overhead bounces (med balls)
      {10 jumping waves (battling ropes)
      {10 bar jumps
      {40 yard sprint (timed)