Space Oddity Changes

Silver Workout Group
Service and UAA SCM
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12 x 50 Free on :55

9 x 25 Sprint Medley on :40
at least 3 Breast

5 x 25 Sprint Turns on 1:00

2 x {3 x 25 Fly on :40  smooth and relaxed
      {1 x 50 Fly/Back on :55   build the fly, quick tempo on Back
      {1 x 50 Back on :50  build
      {1 x 50 Back/Breast on :55  build the back, good rhythm on Breast
      {1 x 50 Breast on :55  build
      {1 x 50 Breast/Free on :50  build the breast, quick tempo on Free
      {1 x 75 Free on 3:00   FAST

100 CH EZ

10 x 75 Free on 1:45
breath 3,5,7 by 25's

200 CH EZ

*********************************

Dryland -
Coache's Choice light plyometrics and 100 Abs

I aM Confident

Swimming:  SCY
Training Group: NLSC Silver

300 CH

9 x 50 TT's on 1:00

6 x 25 Free Sprint Medley
focus on early catch

400 IM RPT Training
(2 broken 400 IM's, and 1 straight 400 IM)

15 x 15 Fly/Brst on 1:05

8 x 25 Breath Control on :40
4,3,2,1

Ride Your Pony

1 x 300 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2

{3 x 500 on 8:00 BOSS EN2-EN3 [350 Swim Build/150Sprint Kick w/fins]

{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:20 Back EN2

{ 4 x 50 on :55 Brst BPA EN3

{ 1 x 100 on 1:05 Free FAST EN3+

{1 minute rest

2 x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+

    {3 x 50 on :55 Bk/Brst EN1

Zamp in the Lamp

300 CH

6 x {1 x 100 Free on 1:30  EN1
      {1 x 100 Rotate 25 K SLOB through on 1:30  EN1

7 x 150 K w/fins on 2:40
   50 Medium/50 Medium-Fast/50 Fast

40 x 25 Fly w/fins on :30
   alt Swim/K SLOB

5 x {1 x 50 on :45  EN2
      {2 x 50 on :40  EN2+
      {1 x 50 on 1:25 EN3
   Race Phase Training - Pace, Pace, Build, Race

5 x 50 CH EZ on 1:00

4,800 yds

Mustang Sally and Teddy Grahams

EHS - Varsity - PM
SCY

Equipment : fins
1 x 200 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2

{3 x 500 on 7:00 BOSS EN2-EN3

{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:20 Back EN2

{ 4 x 50 on :55 Brst BPA EN3

{ 1 x 100 on 1:05 Free FAST EN3+

{1 minute rest

2 x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+

    {3 x 50 on :55 Bk/Brst EN1

Start Time and Team Meeting with Coach P

Yellow Submarine

NLSC - Distance - AM
SCY

10 x 200 on 2:50 EN1
snorkels, paddles, catch paddles

5 x 50 MOPS on 1:00  SP1

4 x 400 on 5:30, 5:40, 5:50, 6:00 EN2-EN3+
reverse rotate 100 IM through
everything after 100 IM is Sprint

100 CH EZ

10 x 100 FK w/fins on 1:30/1:45

10 x 25 Sprint K w/fins on :40

12 x 100 Back on 1:30 EN2
with catch paddles

6,400 yards

The future depends on what we do in the present

EHS - Varsity - PM
SCY

Equipment - cp, fins

• Team Photo at 2:30p
• Team Meeting
• Service Meet tomorrow
• Warm-ups at 3p
• Meet Starts at 4p
• we are going to try to get in early and get in a light workout at 2:30p
• I will be doing line-up tonight...be ready for anything
• Swimmin 4 Beans
• actual swim will be Friday during practice
• we absolutely need to get out and do some work on this
• contact relatives, neighbors, etc
• bring in money on Friday
• Weights
• 2 week session starts next week
• Tuesdays & Thursdays, 6-6:45a

We have to be in NLT 2:55p

12 x 75 SKS on 1:30  EN1
alt Kick FK and DK

Turn Time -  15 minutes

Work on Free turn progression

• Push off wall, hands at side and flip

• head down, legs straight at beginning of tuck, bend knees and flip

• tumble every 5 strokes in same manner as wall push off

• approach wall w/eyes at bottom of wall target

• pull hands to side, and execute tumble

• for those who are not tumbling correctly, use the dbl kickboard wall approach

12 x 100 Free w/ cp on 1:30, 1:25, 1:20  EN1-EN2

focus on long strokes, early catch, and turns

12 x 200 KKSK w/fins on 3:30  EN2-EN3

explain the importance of 3rd 50 in 200 Free

we are going to make sure we build that third 50

we are going to sprint the 4th 50

Pace, Pace, Build, Race

A willing heart adds feather to the heel

EHS - Varsity - PM
SCY

Equipment - fins, snorkels, cp

• Team Pictures (Monday, September 26th, 2:30p)
• Update on Swimming 4 Beans

12 x 100 w/snorks and cp on 1:30  EN2

Distance:

6 x 400 on 5:30  EN2-EN2+
descend last three 100's
cp optional

20 x 50 BPA Kick w/fins on 1:05  EN3

3 x {1 x 100 on 1:15  EN2
      {1 x 200 on 2:40 Build  EN2
      {4 x 50 BPA on :50/:55/1:00  EN3
      {1 minute break

200 CH REC

Middle Distance and Sprint:
12 x 175 Stroke on 2:30  EN2

20 x 50 BPA Kick w/fins on 1:05  EN3

20 x 50 Texas 50's  on 1:05
work the turns

Dryland -

5 x {12 TRX Twisting Crunches
      {10 Decline push-ups
      {12 Swimmer's pulls
      {5 Med Ball (Keg Throws)
      {10 Bar Jumps
      {12 Cross Overs w/ Ropes
      {30 Jump Ropes