China Girl

Silver Workout Group
Service and UAA SCM
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10 x 75 Free/Breast/Free on 1:30

9 x 25 Sprint Medley
at least 3 Breast

5 minutes of Back to Breast turns

6 x 50 on 2:00 FAST
25 Back/25 Brst

50 CH EZ

20 x 25 DK SLOB on :30
w/fins

6 x 50 Free w/fins Sprint on 1:30

200 CH EZ

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Dryland -
Coach's Choice Plyometrics and 150 Abs

crazy 8's, 8 mile, 8mm, 8 track...

NLSC Gold - AM
SCM

Equipment - none

8 x 50 on 1:00 IMO/Free EN1

8 x 50 on :55 swim/DK EN2

8 x 50 on :50 free/back EN2
8 DK's off each wall

8 x 50 on :45 free EN2+

(8+1) x 25 on 1:00 Sprint Medley SP3

400 Free for time FAST

8 x 50 on 1:05 REC

30 minute Aussie Relay
(5 cycles)

I think I just went 10-100....better than 10-200

Time for a speed check.  Today's workout will consist of a pre-meet warm-up and then a speed set...High School meet style.

Each swimmer can opt out of 2 of the following

200 Free
200 IM
50 Free
100 Fly
100 Free
500 Free
100 Back
100 Brst

We will also have the HS relays.  Each swimmer will need to do a minimum of 200 Recovery Swimming in between each sprint.

Racing is a matter of spirit not strength.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

4x{1 x 100 on 1:40 IM EN1
{1 x 100 on 1:45 [75 Back, 25 FK SLOB] EN1
{1 x 100 on 1:30, 1:20, 1:10 Free EN1-EN3

12 x 25 on :45 Sprint Medley SP3

14 x 50 on 1:00 200 IM turns [sprint the turns] EN1-SP3

9 x 50 on 1:15 FK or DK descend 1-3; 4-6; 7-9 EN1-EN3

7 x 100 on 1:30 Breath Control 3, 5, 7, 9 HYP
turns count as 3 strokes, 3 hand hit minimum off each wall

3x{3 x 50 on 1:00 Stroke descend 1-3 EN1-EN3
{1 x 150 on 1:55 Free EN2+

Start Practice & Relay Starts

4,550 Yards