Leaving on a Jet Plane

Silver/Gold Workout Group
Service SCM
*********************************
10 x 100 Free/Back on 1:40

9 x 25 Sprint Medley on :45

5 x 25 Back Turns on 1:00
Sprint!!

4 x {50 Back EZ on :55
      {50 Back 90% on :55
      {100 Back Sprint on 2:20

4 x 75 Free EZ on 1:45
breath 3,5,7 by 25's 

5 x 25 Back Turns on 1:00
Sprint!!

8 x 75 Flutter Kick w/ fins on 1:15
5 x 50 Breast Sprint on 1:30

200 CH EZ

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

Dryland -

7 x through the following:

1 minute wall sit
1 minute plank
3 SLOW Push-ups
1 minute rest

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

Split Shift

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

5 x 100 rev IM on 1:55

5 x 25 Breast Pull Down Technique work

4 x {75 Fly/Brst/Brst on 1:40
      {75 Fly/Brst/Brst on 1:20

100 CH EZ

5 x {25 Sprint Kick w/fins on 1:00
      {50 Sprint Kick w/fins on 1:00

100 CH EZ

Turn practice for 15 minutes

Relays

7 and the Ragged Tiger

Silver Workout Group
Service SCM
*********************************
300 CH Warm-up

12 x 37.5  Brst/Fr/Fr on 1:10

6 x 25 Sprint Medley

Take off drag suits

2 Sprint Finishes and 2 Sprint Turns on 1:00

3 x 50 CH EZ

3 x {1 x 75 Free Sprint on 3:00
      {1 x 50 Best non-Free on 2:30
      {1 x 25 CH Sprint on 2:00
1st round is kick with fins

5 x 50 CH EZ

Relays
*********************************
Dryland-

5 x through each of the following

30 Physio Ball Crunches
15 Hanging Knee Ups
20 Backstroke Rows
20 Chest Flys

8 Tracks Rock!

Silver Workout Group
Service SCM
*********************************
10 x 50 Free on 1:05

8 x 12.5 Sprint Finishes from middle of pool
focus on maximum speed and full extension

2 x 25 Sprint turns
focus on breakouts

500 IM (concentrate on IM transitions)
400 Breast (focus on full extention)
300 Back (5 DK's off each wall)
200 Free (5 DK's off each wall)
4 x 25 Fly Sprint with fins on 1:00 (maximum tempo)

4 x 25 on 1:00 Sprint
odds are Sprint FK
evens are Sprint Back (sprint kick and tempo)

4 x 75 Breath Control
*********************************
Dryland-

5 x through each of the following

Battle Ropes
10 x Wax On
10 x Wax Off
5 x Jumping Jack

25-25-25 Crunches
3 SLOW Push Ups

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

That was yesterday...and yesterday's gone

Silver Workout Group
Service SCM
*********************************
Racing Start Practice

w/u: with sculling drills

12 x 50 on 1:10
25 (alt Breast/Fly) / 25 Free

6 x 25 Sprint Medley on :40
3 breast / 3 fly

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

10 x 50 on 2:00 SPRINT
25 Fly/25 Free

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 {10 Sprint R-Knees
      {5 FAST Pushups
      {10 Supermen
      {1 minute rest

Possums like Fish Sandwiches

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

10 x 50 on 1:05
25 Brst/25 Free

6 x 25 Sprint Medley on :45  SP3
4 x 25 Sprint Turns on 1:00 SP3

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

3 x {5 x 50 on :50  EN2
      {25 Free/25 Back
      {
      {2 x 25 on 1:00  SP3
      {Sprint DK under H20 1/2 way, ez swim the rest

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

5 x {Black Rope IM's
           8 Throw Downs
           8 Backstroke Rows
           8 Cross overs
           16 Arm Flutters
      {25-25-25 Crunches
      {5 SLOW Push Ups

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

China Girl

Silver Workout Group
Service and UAA SCM
*********************************
10 x 75 Free/Breast/Free on 1:30

9 x 25 Sprint Medley
at least 3 Breast

5 minutes of Back to Breast turns

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

50 CH EZ

20 x 25 DK SLOB on :30
w/fins

6 x 50 Free w/fins Sprint on 1:30

200 CH EZ

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

Dryland -
Coach's Choice Plyometrics and 150 Abs

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

The Reckoning

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

300 CH

10 x 100 on 1:45/(1:55)

75 Back/25 Breast

6 x 25 Sprint Medley on :40

at least 3 Breaststroke

Breaststroke pull down discussion and practice.  The single dolphin kick can occur anytime before the first (non pull down) breaststroke is made.  10 minutes of Breast Start and Turn practice with this in mind.

4 x 200 Breast on 3:40/(3:55)

focus on open turn knee power and DK off wall

think about PACE-PACE-BUILD-RACE

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

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

4 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups
      {20 slow swimmer pulls w/stretchcords or (5 Burpees)

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

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

You broke it...you bought it.

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=

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

8 x 25 MOPS on :45  SP3

1 x 100 Free Sprint on 2:30  SP1
2 x 50 Free Sprint on 1:30  SP1
4 x 25 Free Sprint on 1:00  SP1
3 x 50 Free FAST on :40  EN3
1 minute rest
1 x 200 Free Sprint  on 3:00  SP2
20 x 25 Fly on :30  EN2

9 x 100 Back on 1:30 EN1

3 x {1 x 25 Stroke Sprint on :30  SP3
      {2 x 50 Free on :45  EN1
      {1 x 75 Stroke Sprint on 1:15  SP2
      {3 x 50 CH EZ on 1:15  REC
Goal is BT 100, when adding 25 and 75 stroke sprint

5 x 100 Free Breath Control on 1:45  HYP
descend from 17 by 2 each time

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

7 x The following take about 3-4 minutes rest between each
do each ALL OUT FAST!!!!

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

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

Powers Boothe

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

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

3x{4 x 100 [50Fr/50CH] on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

10 x 100 Free on 1:15/1:05  EN2
odds on 1:15, evens on 1:05

10 x 100 IM on 1:25/1:15  EN2
odds on 1:25, evens on 1:15

6 x 25 MOPS on 1:00 SP3

5 x 100 Breath control on 1:45 HYP

3 x 25 Dive Start Sprint

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

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

Stretch