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)

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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

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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

Boogie Night

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

• previous week meet, upcoming week
• Performances of the meet : Andrew 100 Back, Merek Kovol 500 Free, Savana diving, Jenevia 400 Free Relay, Adriana 500 Free
• Get in on time for warm-ups
• Cool down as much as possible after each race
• Quick check in before and after each race
• meet agains Chugiak; early dismissal on Friday
• budget time better
• discuss Breaststroke Technique

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300 CH

7 x 200 on 2:50  EN1

rotate and rev rotate 50 Breast through

10 x 25 Fly on :30  EN2

3 x {2 x 25 Breast FAST on :40 SP3

      {3 x 125 IM (dbl Brst) on 1:50  EN2

      {2 x 25 Fly on :30 EN2

      {3 x 75 (25Fly/50Back) on 1:05

6 x 25 MOPS on 1:00  SP3

10 x 50 Texas on :55  EN1

Texas 50's start and end in the middle of the pool

12.5 yds back, 25 yds Brst, 12.5 yds Free

work turns; No hanging on lane lines!

Deep end dryland/hypoxic/sprint set

see video by clicking here

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Dryland

1 minute plank/1 minute wall sit
45 second plank/45 second wall sit
30 second plank/30 second wall sit
15 second plank/15 second wall sit
30 second plank/30 second wall sit
45 second plank/45 second wall sit
1 minute plank/1 minute wall sit

20 x 20 second crunch (hold crunch for 20 seconds)

2 x 50 shrugs with stretch cords or kettle balls
(25 forward/25 reverse)

Thursday's Child

300 CH

12 x 100 IM on 1:50  EN1
rotate 25 kick SLOB through

3 x 75 on 1:00  EN2+
5 x 50 on :40  EN2+
3 x 75 on 1:00  EN2+
5 x 50 on :50  EN3
3 x 75 on 1:00  EN2+
5 x 50 on 1:00  EN3
3 x 75 on 1:00  EN2+

100 CH EZ

10 x 75 K w/ Fins on 1:15  EN1
odds DK SLOB, evens FK SLOB

4,000 yds