The Boot

Swimming :  SCY
Training Group :  SAHS Varsity

• Divers: warm-ups at 2:30p on Thursday, doors open at 1:30p.  Requested an 11:10a dismissal.  Dive coaches' meeting at 2p, meet begins at 4:30p
• Swimmers: warm-ups at 1:30p on Friday, doors open at 12:45p.  Requested an 11:10a dismissal, bus arrives at 12p, departs 12:05p.  Coaches' meeting at 1p, Captains' meeting at 2:50p.  Meet starts at 3p.

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300 CH

12 x 100 on 1:30  EN1
75 Free/25 non-Free

6 x 25 Sprint Medley on :40  SP3

9 x 50 Transition Turns on :55 EN1
working on technically perfect turns...not on speed

6 x 25 MOPS  SP3

100 CH EZ

1 x 75 Sprint on 3:00  SP2
1 x 50 Sprint on 3:00  SP2
1 x 25 Sprint
100 CH EZ after each sprint

3 x 25 Dive Start Sprint

300 CH EZ cool down

Coach's Choice for the remainder of practice
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Dryland - Varsity group only

3 times through the following:

10 x Med Ball throw downs
25 Jump Ropes/Jumping Jacks
5 Burpees
10 "R"knees (aka sliders)
10 arm flutters with Battle Ropes

We stand together against the storm. No fear.

1 x 300 on 5:00 rev IM DKS REC

8 x 125 on 1:55 IM double the Free EN1

6 x 25 on :45 MOPS SP3

Distance -

4 x {1 x 500 on 7:30 boss EN3     {1 x 500 on 6:30 free  w/fins, snorkel, paddles EN2

8 x 50 on 1:00 back EN1

non-Distance -

2 x {1 x 100 on 1:30 Free EN1     {1 x 150 on 2:00 Free EN2     {1 x 200 on 2:20 Free EN3     {4 x 50 on :50 S/K Stroke EN1     {2 x 75 on 1:30 Breast/Free/Back Breath Control HYP

1 x {1 x 500 on 7:00 IM EN1     {10 x 25 on :30 Fly EN2

2 x {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:20 EN1     {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:15 EN2     {1 x 100 back on 1:30 EN1     {1 x 100 free on 1:10 EN3     {1 x 100 back on 1:30 EN1

1 x {3 x 100 free on 1:10 EN3     {3 x 100 back on 1:40 EN1

Relay Starts 

Come one, show 'em what you're worth

EHS - Varsity - PM
SCY

Equipment - cp's and snorkels optional

12 x 100 CH EN1-EN2
1-4 on 1:30
5-12 on 1:20

9 x 25 Sprint Medley on :50 SP3

9 x 50 Transition Turns on 1:10 EN3

5 x 50 Breath Control on 1:10 HYP

Turn Time -
4 MOPS on 1:00  SP3
turns for tomorrow's meet

5 x 50 Dive Start on 3:00 SP2
Meet CH FAST

Start Time -
Relay start practice for tomorrow's meet

Make sure everyone has completed goal sheets.

Show me the money

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 100 on 1:30 50dps/25fisted/25build to 85% EN1
{3 x 50 on :55 drill/swim stroke EN2
{1 x 100 on 1:30 im EN2

9 x 25 on :40 sprint medley SP3

3.5x{1 x 50 on 2:00 free FAST! SP1
{3 x 75 on 4:00 stroke FAST! SP2

8 x 75 on 1:20 Swim/Kick/Swim free EN1

2 x 500 on 8:00 boss EN2-EN3

[350 build from 85%, then 3 x 50 Kick BPA on 1:00]

5 x 50 on 1:00 stroke ez EN1

1x{3 x 50 on :40 stroke EN3
{1 x 300 on 4:00 free EN2
{3 x 50 on :40 stroke EN3

4 x 75 on 1:30 Breath 3, 5, 7 HYP

5,600 Yards