Footy

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

6 x 125 Back on 2:45

10 Minutes turn practice

7 x 100 FK on 1:55
w/fins

15 minutes of start practice

Relays
*********************************
about 400 meters of running warm-up

3 x {3 pushups
      {20 crunches

3 x 50m Sprint followed by 3 pushups

6 Toed Cats

Silver Workout Group
Service SCM
*********************************
5-10 minutes of Dive Practice

500 CH Warm-up

12 x 100 on 1:55
alt Free/Back

2 Sprint finishes
2 Turn Sprints

3 x 50 CH EZ on 1:15

10 x 25 Sprint Kick w/fins

3 dive start 50's on 3:00

3 x 200 Back on 3:30
*********************************
Dryland-

5 times through

10 Sprint R-Knees
:30 seconds rest
5 Sprint Burpees
:30 seconds rest
12 Sprint Free Finishes (stretch cordz)

Feelin' the Burn

Silver Workout Group
Service SCM
*********************************
5 minutes of start practice (at some point during practice)

20 x 25 on :30
Brst/Fr

5 x 25 Sprint to middle, sprint turn, kick up to swimming speed, sprint back
on 1:00

3 x 100 on 1:30
3 x 50 on 1:30
3 x 100 on 1:40
3 x 50 on 1:40
3 x 100 on 1:50
3 x 50 on 1:50
ALL are FAST

5 x 50 CH EZ on 1:15

10 x 50 on 1:15
Sprint Kick 1st 15 meters of each 50.  EZ the rest of the 50.

5 x 100 Breath Control on 1:55
17 breaths on 1st 100, and descend by 2 each subsequent 100
*********************************
Dryland-

9 x the following:

50 Flutter kicks
25 R-Knees
25-25-25 Crunches
25 Supermen
5 SLOW Push-ups

Crystal Dog

Silver Workout Group
Service SCM
*********************************
Start Practice - 3 backstroke starts

8 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

7 x 100 on 4:00
Sprint 75 Free, rest :30 seconds, Sprint 25 Back

5 x 50 CH EZ on 1:15

3 x Sprint Backstroke turns on 1:00

10 x 25 DK w/fins on 1:00
Dive into deep end, DK Sprint to 1st crossing black line, somersault and return w/ Sprint DK, climb out.

Breath Control Bobs for cool down
*********************************
Dryland -

7x {3 SLOW Push-ups and then immediately into
     {10 Sprint R-Knees
     {1 minute rest

Save the Drama for your Mama

Silver Workout Group
Service SCM
*********************************
Start Practice...about 3-5 starts each...focus on driving forward, and carrying our speed into our breakout.

20 x 25 S/K on :35  EN1
in the short part of pool

6 x 25 Turn Sprints on 1:00  SP3
stand as a stroke and turn official...call out any DQ's

10 minutes of back to breast crossover turn work

10 x 50 on 1:00  EN1
back to breast focus on transition

3 x {3 x 50 DK/FL w/fins on 1:00  EN1
      {3 x 25 DK Sprint K on 1:00  SP3

5 x 100 IM on 2:15  EN2-SP3
Sprint Kick the Back portion of the 100

100 CH EZ
*********************************
Dryland -

5 x {7 med ball throw downs

      {10 stretch cord chest flys

      {10 stretch cord backstroke rows

      {3 SLOW push ups

      {25 crunches

      {3 burpees

      {streamline lunge to bleachers

      {2 bleacher laps

      {recovery walk back to med balls

Let's Dance

Silver Workout Group
Service and UAA SCM
*********************************
2 x 300 on 6:00
50 Free, 150 Brst, 50 Bk, 50 Fly

4 x 75 Breast on 1:40
descend 1-4

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

4 x 125 IM FAST on 3:00
Fly, Bk, Brst, Brst, Free

100 CH EZ

20 x 25 on :45 w/fins
each 25 is 5 FAST strokes of Fly
followed by DK SLOB to the wall

50 CH EZ

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

50 CH EZ

Start and Turn Practice

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

Dryland -
Coach's Choice Plyometrics and 250 Abs

Rise up, like the Phoenix from the ashes.

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH

8 x 75 SKS on 1:30/(1:40)

6 x 25 Sprint Medley on :40/(:40)

5 x 100 IM on 3:00/(3:00) FAST!!!

5 x 50 CH EZ on 1:15/(1:15)

5-10 minutes of open turn practice

5-10 minutes of start practice

Breath Control (coach's choice)

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

3 x Through

{15-15-15 Crunches
{3 SLOW push-ups
{25 Jumping Jacks
{10 Swimmer Pulls w/stretchcords (Service)
{5 diving board pull ups (UAA)

The Prospector

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************

300 CH

12 x 100 on 1:40/(1:50)
75 Free/25 non-Free

6 x 25 Sprint Medley on :40

3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns

5 x 200 Back on 3:30/(3:45)
watch turns...no DQ's

20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water

Start Practice or Breath Control (20 x 5 second bobs)

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

5 x through
{25-25-25 Crunches
{5 Slow Push-ups
{25 Jumping Jacks
{15 supermen (spinal lifts)

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 Boot

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

6 x 25 Sprint Medley on :40  SP3

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

6 x 25 MOPS  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
*********************************
Dryland - Varsity group only

3 times through the following:

10 x Med Ball throw downs
25 Jump Ropes/Jumping Jacks
5 Burpees
10 "R"knees (aka sliders)
10 arm flutters with Battle Ropes

Making the Grade

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

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

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

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

Columbus sailed the ocean blue...

Dryland:  Coach's Choice

Swimming:

300 rev IM DKS

12 x 75 Bk/Brst/Fr on 1:30

10 x 25 on :40
odds Fly/evens dolphin kick SLOB

12 x 25 Sprint Medley on :45

12 x 50 Fr/Bk on 1:10
minimum of 5 dolphin kicks off every wall

Starts and Turns

Remind kids in meet that warm-ups begin at 8a...be there at 7:45a

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

Charlie Sheen

Swimming :  SCY
Training Group :  SAHS Varsity

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

12 x 100 on 1:30  EN1
alt Free, IM or Back

6 x 25 Sprint Medley on :40  SP3

3 x 25 MOPS on :45
make them pertinent to upcoming races

Sprint Starts

***************************
7 x {1 x 50 CH Sprint on 1:00  SP2
      {1 x 100 CH EZ on the 4:00  REC

6 x 25 Sprint Medley Kick on :45  SP3

5 x 50 CH EZ on 1:10  REC

3 x 25 Dive Start Sprint

Relay Starts

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

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {1 minute plank

Stretch

Silver Doubloons

Swimming:  SCY
Training Group: NLSC Silver

300 CH

12 x 100 on 2:00
75 Free/25 Sprint Kick SLOB

12 x 75 on 1:30
50 Back/25 Brst

12 x 50 on 1:00/:55/:50
25 Brst/25 Free

12 x 25 Fly on :40

Practice Starts

Lea Thompson

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

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

12 x 100 on 1:30  EN1
alt Free, IM or Back

6 x 25 Sprint Medley on :40  SP3

3 x 25 MOPS on :45
make them pertinent to upcoming races

Sprint Starts

***************************
6 x {1 x 100 IM 1:15  EN2
      {3 x 50 on :35/:35/1:00 (hold all under :35)  EN2
      {2 x 25 on :40 SPRINT SP3-SP2
      {1 x 100 Black Hole Breast Breath Control on 2:00  HYP
      {4 x 25 Fly on :30  EN2

6 x 25 Sprint Medley Kick on :45  SP3

5 x 50 CH EZ on 1:10  REC

3 x 25 Dive Start Sprint

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

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch

Patrick Swayze

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

4x{4 x 100 [50Fr/50CH] on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

10 x 100 Free on 1:15  EN2
3, 6, 9 on 1:05

10 x 100 IM on 1:25  EN2
3, 6, 9 on 1:15

10 x 25 MOPS on 1:00 SP3

5 x 100 Breath control on 1:45 HYP

Dive Start Sprints
Relay starts

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

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch

Mi-Mi's Hair

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x {1 x 100 Free on 1:30 EN1
      {1 x 100 IM on 1:30 EN2

12 x 50 FK on 1:10
partner pulls encouraged

Backstroke Turn practice (approx 10 minutes)

{200 Fly on 4:00  EN2+
{6 x 25 Breast on :45 EN1
{150 Fly on 3:00  EN2+
{6 x 25 Breast on :40 EN1
{100 Fly on 2:00  EN3
{6 x 25 Breast on :35 EN1
{50 Fly on 1:00  EN3
{6 x 25 Breast on :30 EN1

Start Practice
Relay start practice

Fury Road

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

9 x 50 TT on 1:00 EN1

work exits and turns

7 x 200 [100Fr/100Back or IM] on 2:50  EN2

10 x 50 Free/DK on :45  EN2

9 x 25 Kick Sprint Medley on :45  SP3

5 minutes Start Practice

We want to be moving forward BEFORE

we leave the block.

12 x 75 Best non-Free Stroke on 3:00  EN3/SP1

from a start

7 x 50 CH EZ on 1:15 REC

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

Dryland

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank