T-minus 10

Silver Workout Group
Service SCM
*********************************
20 x 25 S/K on :45

6 x 25 Sprint Medley on :45
6 x 25 Sprint Turns on 1:15

Team Meeting
Focus Sleep and Nutrition
as we reduce our work load going into JO's be sure to reduce caloric intake and increase sleep whenever possible.

10 x 150 on 2:45
alt 100Bk/50Brst and 50Bk/100Brst

12 x 50 on 1:20 w/fins FAST
odds are Kick SLOB DK/FK
evens are Swim Fly/Free

4 x 75 Fr/Brst/Back on 1:45
Breath Control
*********************************
Dryland-

10 x through the following

25 x P-ball Flutter Kicks
1 x through Battle Rope IM (10 through downs, 10 Backstrokes, 10 Crossovers, 10 Arm Flutters)
10 x hanging knee ups
10 SLOW Med Ball (alternate sides) Push-ups

It's Gonna Happen Again

Silver Workout Group
Service SCM
*********************************
15 x 37.5  on 1:15
Fr/Brst/Fr

7 x 25 Sprint Turns on 1:15

5 x 200 Back on 3:30

3 x {1 x 50 Dive Start Sprint Best Stroke on 1:00
      {1 x 50 CH EZ on 1:00

*********************************
Dryland-

5 x Through

10 Sprint R-Knees
1 minute break
10 Sprint Free Pulls (stretch cordz)
1 minute Break
5 Sprint Push-ups

Cat Hair

Silver Workout Group
Service SCM
*********************************
4 x {7 x 25 Breast/Free on :30
      {10 x Giant Monkey Jumps in shallowest lane

3 x 25 Turn Sprint, Free on 1:00

3 x 25 Sprint Medley on :40
1 x 400 Free TIMED on 7:00
3 x 25 Sprint Medley on :50
1 x 400 Free TIMED on 7:00
3 x 25 Sprint Medley on 1:00

500 Back EZ
*********************************
Dryland -

9 x {3 Burpees
      {10 R-Knees
      {10 Breaststroke outsweeps on Stretch Cords
      {20 arm flutters with battle ropes
      {1 minute rest

Suitable for a Study in Machiavelli

Silver Workout Group
Service SCM
*********************************
300 CH

Relays w/ Gold Group

7 x 50 on 1:10 Swim/Kick

6 x 25 Sprint Medley on :45

5 x 50 CH EZ on 1:15  REC

75 Sprint Kick on 1:30 w/ fins
50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
2 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
3 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
2 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
1 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins

10 x 50 Back on 1:15 REC
*********************************
Dryland -

5 x {20 Sprint Swimmer Pulls w/ bands
      {20 Sprint Backstroke Recoveries w/ bands
      {5 SLOW Push-ups
      {2 minutes rest
      {move quickly from one exercise to the next

I was petrified

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

12 x 75 on 1:30
alt Free odds / Back evens

9 x 25 Sprint Medley on :45

3 x {100 IM Sprint on 2:00
      {25 Free w/ 2 breaths
      {75 EZ on 2:00

10 x 25 Sprint on 1:00
dive start 1/2 Free - 1/2 Fly

Breath Control Bob's 20 w/ :03 seconds at bottom
*********************************
Dryland:
UAA Dryland is coach's choice, swim meet this weekend, so keep it light

You think you're tough for eating beans every day?

Swimming :  SCY
Training Group :  SAHS Varsity

• State Meet Schedule : http://asaa.org/wp-content/uploads/2015-Swim-Dive-Schedule.pdf
• Friday
• Coaches' and Team Captains' meeting at 10:30a at BHS teacher lounge on Friay
• 11a swimming warm-ups
• 1p prelims begin
• 2:45p girls diving warm-ups; 3:30p girls diving prelims (5 dives)
• Saturday
• 9a girls diving warm-ups; 9:30a girls diving sem-finals (3 dives)
• 12p Swimming warm-ups
• Finals begin at 1p
• Relays are on Saturday
• Diving finals at usual place...after 50 Free

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

300 CH

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

6 x 25 Sprint Medley on :45  SP3

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

6 x 25 MOPS  on 1:00 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
*********************************

The Knife's Edge

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.

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

300 CH

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

9 x 25 Sprint Medley on :40  SP3

2 x 5 x 50 Swim/Kick on :50  EN1-SP1
descend 1-5; 2x

6 x 25 MOPS  SP3

8 x 125 on 1:45/2:00  EN2
alt Free and IM(dbl back)

5 x 50 Free on :40

5 x 50 Free on :35

1 min Rest

3 x 50 Free on :30

1 min Rest

5 x 50 Free on :35

5 x 50 Free on :40

10 x 100 on 1:30

alt Back/IM

8 x {25 Fly FAST on :30

      {25 Free w/ 1 breath on :30

100 CH EZ

Relay starts if there is time
***************************
Dryland - Varsity only

3 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups
      {15 Chest Fly's (stretch cordz)
      {15 Butterfly pulls (stretch cordz)

Bright Eyed and Bush Tailed

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

12 x 50 Swim/Kick on 1:00

6 x 25 Sprint Medley

7 x 50 descend 1-7 on 1:00
from 85%-100%

100 CH EZ

4 x {75 Free Sprint on 5:00  SP2
      {50 Stroke Sprint on 5:00  SP2

20 x 25 Fly on :30 REC

100 CH EZ  REC

Yeah Toast!!!

Swimming :  SCY
Training Group :  SAHS Varsity

• Wednesday's Practice (1/2 day) : everyone 12:30-2:30p ("C" team 12:30-2:00p)

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

300 CH

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

9 x 25 Sprint Medley on :40  SP3

1 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on :40  SP1

2 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on :50  SP1

3 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on 1:00  SP1

2 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on 1:10  SP1

1 x 100 Free on 1:10  EN2

3 x 200 Back on 3:10  EN1

5 x 50 Free on :40

5 x 50 Free on :35

1 min Rest

3 x 50 Free on :30

1 min Rest

5 x 50 Free on :35

5 x 50 Free on :40

10 x 100 on 1:30

alt Back/IM

10 x {25 Fly FAST on :30

        {25 Free w/ 1 breath on :30

100 CH EZ

Relay starts if there is time

***************************
Dryland

4 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups
      {15 Chest Fly's (stretch cordz)
      {15 Butterfly pulls (stretch cordz)

Abate, Recede, Subside

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting:  5p

• Practice Structure:
• Likely State Qualifiers - Dryland from 4:30-5p, water practice from 5-7p
• Jess, Sarah, Alex, Erica, Cassie, Ryan, Andrew, Nick, Lucas, John, Zayle
• Region Prep Swimmers - Water practice from 4:30-6p, dryland from 6-30p
• Caveat - "C" swimmers practice from 4:30-5:30, dryland 5:30-6p
• Divers - 4:30 to 6:30p
• Wednesday's Practice (1/2 day) : everyone 12:30-2:30p ("C" team 12:30-2:00p)

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

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

3 x 5 x 50
  #1 - descend 1-5 on 1:00 EN1-EN3
  #2 - Thunderwalls (accelerate into every wall for turns and finishes) on 1:10 SP3
  #3 - Sprint on 1:30 SP1

7 x 200 BOSS on 3:30 EN2+ to SP1
descend the swim from 85%; always spring the Kick

Relay Starts for CIC relays; Starts for Individual Swims

***************************
Dryland

5 x The following:

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

• 3 pull ups or 5 slow push-ups

• Wildcats

Harry Dean Stanton

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p; visualization exercises

***************************
5 x 200 Dr/K/S/K/Dr

6 x 25 Sprint Medley  on :45  SP3

3 x {100 Free on 1:05  EN2
      {100 Free on 1:15  EN1
      {100 Free on 1:05  EN2

4 x 25 MOPS on 1:00  SP3

Bobs

3 x {50 Free on :40  EN1
      {50 Stroke FAST on :40 EN3
      {50 Free on :40  EN1

Breath Control

Relay Starts

***************************
Dryland

5 x {50 Jumping Jacks
      {100 Flutter Kicks
      {:30 second plank
      {wildcats

Stretch

"So, have you ever eaten any?" I asked, genuinely curious. "Lynx meat?", she said, "Yeah...want some?" I did...it tasted like chicken.

Swimming :  SCY
Training Group :  SAHS Varsity

• Final Meet of the season this Friday against Dimond.  Let's bring it!  
• NO BUS; Be at the Dimond Pool by 2:40p
• 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=

***************************
Get Fins

12 x 100 on 1:45  EN1
75 Free/25 Kick SLOB

6 x 25 MOPS on :50  SP3

10 x 25 Fly on :30  EN2
500 BOSS on 8:00  EN3-SP1
10 x 25 Fly on :30  EN2
5 x 50 Sprint Kick on 2:00  SP1+
5 x 100 Breath Control on 1:45
3 x 50 CH Sprint on 2:30  SP3
10 x 25 Fly  on :30  EN2

3 x 75 CH Sprint on 6:00  SP2
cool down after each

10 x 50 Free/non-Free on 1:05 EN1

Relay Starts/Starts
***************************
Dryland

3 x the following on 3-4 minutes:
Thes are SPRINTS

{10 butterfly pulls w/stretchcords
10 tricep finishes w/stretchcords
5 pushups
10 R-knees
3 burpees}

2 rounds of wildcats

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=

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

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

The Devil Went Down to Georgia

Swimming :  SCY
Training Group :  SAHS Varsity

Team Meeting:  Swimming warm-ups at 9:50a at Bartlett (be at the pool by 9:30a); Diving warm-ups at 8a at Chugiak (Pool opens at 7:30a)

***************************
300 CH

5 x 200 non Free on 3:40  EN1

9 x 25 Sprint Medley on :45  SP3

Adventure Set (approx 1000)

12 x 75 on 3:00  SP2/HYP
50 Free/25 Black Hole Brst  SPRINT!!

9 x 100 Back on 1:40  EN1

Starts/Turns

approx 4500 yards
***************************
Dryland

5 x {wildcats

Stretch

Dante's "Inferno"

Swimming :  SCY
Training Group :  SAHS Varsity
***************************
get fins
1 x 300 CH

10 x 100 on 1:30  EN1
75 Free/25 Fly

10 x 25 on 1:00   SP2
Sprint DK SLOB

100 x {25 Fly  EN2
          {1 push up

10 x 25 on 1:00  SP2
Sprint FK SLOB

3 x {50 Stroke Sprint on 1:00  SP1
      {300 Back on 5:00  EN1

5250 yards
***************************
Dryland

Set "X" is below in the brackets [ ]

[50 Jumping Jacks
Lung to Stairs
3 up/down loops of stairs
Lung to Wall behind blocks
1 minute wall sit]

1 time through Set "X" then:
with stretch cords
2 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers

1 time through Set "X"

H-E-double hockey sticks

Swimming :  SCY
Training Group :  SAHS Varsity
Group Meetings (no time for a full team meeting), make sure each group is notified of:

• BHS-CHS meet information: Swimming Warm-ups at 9a, Meet starts at 11a, confirm with Coach Cliff about participation TODAY
• The following 5-7 days of practice will be grueling.  Please be sure to take care of yourself.  Plan for homework, rest, nutrition, hydration.  Stay on it!

***************************
1 x 300 CH

10 x 200 Free on 2:30  EN1  

5 x {2 x 75 Stroke Sprint on 1:30  SP1
      {3 x 50 Free on :35  EN3

7 x 200 Free on 2:20  EN2

10 x 25 Sprint Kick w/ fins SLOB on 1:00

4 x 200 Free on 2:10  EN3+

100 CH EZ on 3:00  REC

20 x 25 Fly on :30  EN2

1 x 200 Free Sprint on 3:00

1 x 300 Back or IM on 5:00

7350yds
***************************
Dryland

7 x The following

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

25-25-25 Crunches

50 Leg Lifts

5 slow push ups
20 Squats/20 Calf Raises}

Aquaman

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

8 x 75 SKS on 1:20 EN1

9 x 25 Sprint Medley on :40  SP3

7 x 100 on 1:30  EN1-EN3
75 Free/25 Stroke; descend 1-7 to 95% or better

3 x {1 x 300 Free FAST on 3:30 EN2
      {3 x 50 Stroke Sprint on 1:20  EN3-SP2
      {1 minute rest

5 x 50 CH EZ on 1:10 REC

9 x 50 Stroke Sprint on 2:00  SP1+

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

1000 Kick Partner Pulls

***************************
Dryland

4 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups
      {15 Chest Fly's (stretch cordz)
      {15 Butterfly pulls (stretch cordz)

Sploosh

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

12 x 50 Swim/Kick on :55  EN1

6 x 25 Sprint Medley Kick  on :45 SP3

4 x {3 x 50 on :35  EN2+
      {1 x 50 Sprint on 1:00  EN3/SP1

6 x 25 Sprint Medley on :40 SP3

300 Free FAST on 5:00  EN3
3 x 50 Stroke Sprint on :50  SP2
1 minute break
200 Free FAST on 4:00  EN3
3 x 50 Stroke Sprint on :50 SP2
1 minute break
100 Free FAST on 3:00  EN3
3 x 50 Stroke Sprint on :50 SP2

5 x 50 CH EZ on 1:15  REC

20 x 50 Texas style on 1:00  EN1+
minimum of 7DK's off each wall

10 x Tough Guys on 1:30  EN3+

100 CH EZ

3 Sprint Turns
3 Sprint Starts
Relay Starts

***************************
Dryland

4 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups

Stretch

Bloop

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

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

9 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 6:00  SP2
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

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

Open Turn Practice

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

Onomatopoeia

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss:

• previous week meet, upcoming week
• Performances of the meet : The entire girls team...1st and 2nd in every relay, 1st and 2nd in diving, 1st-3rd in 200IM, 50 Free, 100 Free, and 500 Free.
• meet with East.  Be at the pool by 2:45p.  No Bus
• I will be making arrangements with Coach Paula to create some close races with the Thunderbirds.

***************************
300 CH

8 x 100 on 1:40 EN1
rotate 25 kick through

10 x 25 Fly on :30  EN2

10 x 200 Back on 1:50  EN2

10 x 25 Fly on :30 EN2

20 x 50 BPA Kick w/fins on 1:05  EN3

10 x 25 Fly on :30 EN2

10 x 25 Fr Sprint with fins on 1:00  SP3

5 x 50 CH EZ on 1:10