Making the Grade

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

5 x 300 on 5:00  EN1
100 Free/100 Back/100 Back

6 x 25 Sprint Medley on :45  SP3

6 x 50 Free turn technique on :50  EN1

• snap feet on somersaults
• 5 DK's off wall
• 3 hand-hits before breathing on breakout

6 x 25 MOPS on 1:00  SP3

100 CH EZ

4 x {2 x 50 Free on :40  EN2
      {1 x 50 Free on :35  EN2+
      {1 x 50 Free Sprint on 1:00  SP1
      {1 x 25 Stroke Sprint on 1:00  SP1

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

Relay Starts for CIC; Starts for Individual Swims

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Dryland

Four times through the following:

• 25-25-25 Crunches
• 50 Leg Lifts
• 100 Flutter Kicks
• :30 second plank, 3 pushups, :30 second plank, 3 pushups, :30 second plank
• 25 Back Stroke Rows (with Stretch Cordz)
• 50 Jump Ropes or Jumping Jacks
• 1 minute wall sit

Here kitty, kitty, kitty

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting:

• Final Meet of the season this Friday against Dimond.  Let's bring it!  
• NO BUS; Be at the Dimond Pool by 2:40p
• Grades - The end of the quarter is this Friday.  If you are in jeopardy of not making grades, get it fixed now!
• Region Team - Coach Cliff will be selecting the SAHS Region Team over the next 7 days.  Any member not selected for the region team will have their final practice next Monday, October 19th.  Practices will be condensed to 4:30-7:00p...including dryland.
• Likely State swimmers will have dryland from 4:30-5:00p, and water practice from 5-7p
• Remaining swimmers will have water practice from 4:30-6:00p, and dryland from 6:30p
• Divers 4:30-6:30p
• State Team - After the Region meet, we will know who are state qualifiers are.  The State Team will practice from 4:30-6:30p
• Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State:  https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=

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Get Fins

1 x 300 CH

11 x 75 on 1:30  EN1
odds - Free; evens - not Free

9 x 25 Sprint Medley on :45  SP3
at least 3 non-Free

2 x 5 x 100 on 1:30  EN1-EN3
Descend 1-5 from 85% of max to 100%

5 x 75 Choice Sprint on 3:00  SP2

3 x 75 CH EZ on 1:40  REC

2 x {5 x 50 Kick w/ fins BPA on 1:15  EN3
      {5 x 50 CH Sprint w/ fins on 1:45  SP2

200 Back Cool down

3850 yards

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Dryland

4 x {15 chest flies w/ Stretchcoards
      {20 chest passes each w/ med ball
      {5 SLOW Push-ups
      {25 Backstroke Rows w/ Stretchcords
      {wildcats
      {25-25-25 crunches

Say Cheese!

Swimming :  SCY
Training Group :  SAHS Varsity
Team Pictures at 5:30p
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300 CH

6 x 75 on 1:10  EN1
rotate 25 kick through

3 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 8:00  SP2
yes, this is THE "9x100" set

5 x 100 Breath Control on 1:45  HYP

3 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

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Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups

Stretch

Sometimes you gotta go...

EHS - Varsity - PM
SCY

12 x 37.5 on :40  EN1
work the turns

9 x 25 Sprint Medley on :45  SP3

500 Fly w/fins, no walls  EN2

8 x 75 Breast on 1:40  EN1
no walls on turns, but otherwise perfect/legal turns

Get Out Swims

Sharks and Minnows

4 Corners

Hast thou given the horse strength? Hast thou clothed his neck with thunder?

EHS - Varsity - PM
SCY

Equipment - fins, kb, cp, snorkels

12 x 50 Sw/K on 1:00  EN1

4 x 300 on 4:30  EN2
back, rotate 100 IM through the first 3
4th is all IM

6 x {2 x 100 FK w/fins on 1:30  EN2
     {1 x 75 Free Sw w/fins on 2:30  SP1

15 x 100 Free w/snorkels and cp on 1:40  EN1
work on dps and a "quiet" stroke
this should be a soothing set

Turn Time:

9 x 25 Sprint Medley MOPS on 1:00

Start Time:

3 x 25 Dive Start Sprints

100  CH REC

...Can't Lose!

EHS - Varsity - PM
SCY

Equipment - kb, fins (for Distance Group)

20 x 50 on :55  EN1+
odds Free/Back
evens Swim/Kick

Distance Group -

4 x 3 x 300 on 4:15/4:00/3:45  EN1-EN3
make it on the first 2 in each cycle
hold 3:30 or better on 3rd 300

3 x 500 on 8:00 BOSS  EN2-EN3

Mid-Distance and Sprint Groups-

8 x {6 x 25 Fly on :30  EN2
      {2 x 75 Stroke SKS on 1:15/1:05  EN2-EN2+
      {1 x 100 IM on 1:40  EN2+-SP1
      {2 x 25 Sprint Kick on 1:00  SP3
descend the 100 IM's, starting at 88% of max effort

8 x 75 on 1:40 Breast/Free/Back Breath Control
Breast - Black Hole
Free - Breath every 7th
Back - 10 DK's off wall before breakout

Team Meeting

• Kenai Invite Forms and Checks
• Tomorrows Meet
• Fill out cards today

NLSC Gold Boys - PM

SCM

10 x 75 on 1:30 DKS EN1

no 2 consecutive 75's same stroke

9 x 25 on :30 SP3

Sprint Medley, at least one cycle kick

3 x 300 on 5:00 EN2

Free, Back, IM by 100's

12 x 50 MOP on 1:10 EN2-SP3

crisp turns: when in doubt stretch it out, be small at the wall, no breathing off free turns

50 medium speed focus on form

50 medium-fast speed increase velocity while maintaining form

50 fast, put it all together

5 x 150 on 3:00 EN2

50 brst or dolphin kick

50 scull w paddles

50 breast w paddles

Shallow end for remainder of practice:

10 minutes of block start practice

40 x 25 on :30/:40 EN2

odds are Fly swim

evens are DK SLOB

4,850 meters

Winning means you're willing to go longer, work harder, and give more than anyone else.

1 minute rest between sets

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

12 x 50 on :55 catch-up Free EN1

5 x 100 on 1:40 IM Drill EN1
5 x 100 on 1:40, 1:35, 1:30, 1:25, 1:20 IM descend EN1-EN2+

10 x 75 on 1:15 alt Free & Back 10 DK's off initial and final walls EN1 & HYP

1 x 500 Flutter Kick with partner pulls, work every exit off the wall EN1+

3 x 300 on 4:30, 4:10, 3:50 IM (100IM, 100 IM, 100 IM) EN2-EN3

12 x 25 on :40 Sprint Medley SP3

30 x 25 on :30 Fly EN2

5 x 50 on 1:00 CH EZ REC

5,350 Yards

Be remembered as the one who gave your all whenever you were in the pool.

1 minute rest between sets

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

16 x 50 on 1:00 IMO/BK EN1

8 x 75 on 1:30 alt SKS/KSK Back EN1

10 x 50 on 2:00 NOVA Kick Set EN3-SP1

8 x 50 on 1:15 BPA FK EN3

1 x 1500 of stroke specific sets

16 x 25 on :30 Fly EN2