Becca's Choic

SCY Silver

500 Breast, alt between pull downs and no pull downs on breakouts

12 x 50 on :55
5 Strokes of fly/free down and Back on the way back

12 x 25 fly on 1:00
Sprint with climb outs

16 x 25 sprint kick on :45
1-8 with dragsox; 9-16 without

8 x 50 on 1:30
Scull down/breast back

Turn time

Bobs

All Things Considered...

Dryland:

5 x {15 Rows
      {20 Backstroke Rows
      {25 Chest Flyes
      {50 Cruches
      {50 Leg Lifts

Swimming:  SCM

300 rev IM DKS

10 x 75 w/ paddles @ 1:40  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :45/1:15  EN2/EN3
      {2 x 25 Brst FAST on 1:00 EN3

500 FK SLOB w/ fins EN1

3 x {75 [50Free/25Back] FAST on 2:20 EN3
      {125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)

Bobs

War Horse

4x{3 x 100 CH on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

3 x 200 flutter kick w/fins on 3:05 EN1

2 x 300 back or IM on 4:20 EN2

2 x 200 flutter kick w/fins on 3:05 EN1

1 x 300 back or IM on 4:20 EN2

1 x 200 flutter kick w/fins on 3:05 EN1

3x{3 x 50 FAST on 1:30 SP2

    {2 x 50 scull w/paddles on 1:30 EN1

15 x 25 on 1:00 EN2+

MOP work on turns

for fly,back,free at least 5 DK off each wall.

5,100 yards

Nink in the SInk

300 CH

5 x 200 DKSKD  EN1

6 x 200 K w/ fins on 3:15/3:00  EN2-EN2+

9 x 25 Sprint Medley on :45  SP3

Start Practice & Team Meeting ~ 15 minutes

10 x 50 Scull/Swim w/ paddles on 1:05  EN1

2 x 5 x 100 on 2:00  EN2-EN3
rotate 25 MDPS Sprint, #5 is all Sprint

5 x 50 CH EZ on 1:00  EN1

Zower in the Shower

300 CH

5 x 150 on 2:30  EN1
[75 Back/75 Brst]

12 x 25 Sprint Medley on :30  SP3
   3 of each stroke Medley Relay order

9 x 50 TT BPA on 1:10  EN3

9 x 50 Scull/Brst on 1:00  EN1
w/ paddles

12 x 125 on 2:10  EN2
[75 Back or Breast/50 Free]  paddles optional

6 x 50 Back or Breast Sprint on 1:30  EN3+

20 x 50 DK SLOB w/fins on :50  EN2

5,050 yds

Rainy days and Mondays

300 CH

5x100 Bk on 1:40

5x100 Fr on 1:30

5x100 Fr w/paddles on 1:30

5x100 k w/fins on 1:30

5x100 Fr w/fins&paddles on 1:20

10x50 Fr w/forearm fulcrum on :50/:40

8x50 Bk/Brst on :50

6x50 Scull/Brst on 1:00

4x50 Build MDPS on :45

2x50 Sprint on :40

4300 yds 

Crazy 8's

300 CH

8 x 50 Scull/Swim w/paddles on 1:00  EN1
8 x 50 K/Swim on :50  EN1
8 x 50 Swim on :40 EN2

8 x 100 Free on 1:20  EN2
8 x 100 Back Brst on 1:40 EN2
8 x 100 IM on 1:30 EN2

8 x 200 K w/fins on 3:20  EN2
odds FK, evens DK SLOB

8 x 100 Free Build on 1:45  EN1
MDPS, maintain stroke count per 25

8 x 50 Breath Control on 1:00  HYP

6400 yds

I am Lion, Hear me Roar!

300 CH

12 x 100 on 1:40  EN1
rotate 25 K SLOB, Free after K, Back before K

20 x 50 K w/ fins EN1-EN3
1-4 on 1:00 @ 80% HR on #1 & 4
5-8 on :50 @ 85% HR on #8
9-12 on :40 @ 90% HR on #12
13-16 on 1:00 @ 80 % HR on all
17-20 on 1:00 BPA HR on all

10 x 25 on 1:00 Back/Brst work crossover turns

3 x {4 x 75 on 1:20 EN2
      {alt 50Bk/25Brst and 25Bk/50Brst
      { :30 for fin donning
      {3 x 100 FK w/ fins on 1:30 EN2

8 x {2 x 25 Sculling w/ paddles on :45
      {50 Free on 1:00 SWOLF

20 x 25 on :30 DK w/ fins SLOB EN2
every 4th 25 Swim

150 Cool Down

6,000 yds

Pete and repeat

EHS - Varsity - PM
SCY

Equipment -


12 x 100 on 1:30 EN1
reverse rotate 25 FK SLOB through


5 x {4 x 25 on :45 Sprint Kick SP3
      {3 x 100 IM or Stroke on 1:25  EN2

3 x {3 x 50 Scull/Brst  w/ paddles on :55 EN2
      {2 x 125 IM (dbl Brst) on 1:50  EN2



16 x 100 Free EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:05
13-16: 1:15, 1:10, 1:05, 1:05

5 x 50 CH REC on 1:00

...he cannot stand still when the trumpet sounds.

EHS - Varsity - PM
SCY

Equipment - fins, kb, paddles

4x{3 x 100 CH on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

3 x 200 flutter kick w/fins on 3:05 EN1

2 x 300 back or IM on 4:20 EN2

2 x 200 flutter kick w/fins on 3:05 EN1

1 x 300 back or IM on 4:20 EN2

1 x 200 flutter kick w/fins on 3:05 EN1

3x{3 x 50 FAST on 1:30 SP2

    {2 x 50 scull w/paddles on 1:30 EN1

15 x 25 on 1:00 EN2+

MOP work on turns

for fly,back,free at least 5 DK off each wall.

5,100 yards

Get that groove...let it take you higher

NLSC Gold Boys - AM
SCM

Equipment - cp, snorkel, paddles,

10 x 100 on 1:40 EN1
cp and snorkel

15 x 50 Scull/Kick on 1:15 EN1
paddles

3 x {1, 2, 3 x 50 on :40 EN2+
      {2 x 50 on :50 EN2
      {3 x 50 on 1:00 EN1

1 x 300 on 6:00 EN1
breast w/ paddles

9 x 25 Sprint Medley on :45

5 x 50 on 1:20 EN2+
BPA w/DPS Stroke

3 x 200 Back on 3:30 EN1+

3 x 25 on 1:00 Stroke Sprint SP3