9 Little Monkeys

Silver Workout Group
Service SCM
*********************************
Relay Starts 5-10 minutes

20 x 25 Breast/Free on :40

6 x 25 Sprint Medley on :45

3 x 25 Free Sprint Turns on 1:00

20 x 50 BPA w/fins on 1:00
Swim/Kick Get your Times!

3 x 50 CH EZ on 1:15

10 x 25 on 1:00
odds:  Climb-out, dive-in, sprint 12.5 Free, sprint 12.5 Fly, climb-out twice
evens:  dive in, sprint free to the drop off, dive down and push off ledge, sprint no breath fly to finish

5 x 50 CH EZ on 1:15
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Dryland-

5 times through

with stretch cords
10 Fly pulls
20 Back Stroke Recoveries
20 Free Pulls
10 Chest Flys

30 Calf Raises
15 Med Ball Squats

Loyal

Silver Workout Group
Service SCM
*********************************
10 minutes of relay exchanges

10 x 50 on 1:05 Swim/Kick

6 x 25 Free Sprint half EZ half
on :45

3 x 25 Back Sprint on 1:00
focus on arm speed and kick

15 x 50 on 1:15 BPA K with fins

1 x 50 Fly Sprint timed
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Dryland-

7 x through

20 Tricep overhead finishes
20 Bicep curls
25-25-25 crunches
1 minute plank

Moist vs Un-dry

Silver Workout Group
Service SCM
*********************************
10 minutes of relay exchanges

10 x 50 on 1:05 Swim/Kick

6 x 25 Sprint Medley on :45

USRPT on Coach's Send-off:
6 x 25 - double climb out, dive in, sprint Free to 1st black line, climb out, walk around
3 x 25 - Backstroke Spin Sprint
4 x 25 - no breather to drop off, dive down, push off ledge, sprint fly to wall, EZ breast 25 back

3 x 75 Black Hole Brst on 2:30

25 CH EZ
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Dryland-

7 x the following:

20 x Backstroke Recoveries strtchcrdz
20 x Freestyle pulls strtchcrdz
20 x Chest fly's strtchcrdz
10 x Med Ball Slam Downs
50 Flutter Kicks
25 Sit-ups
5 Slow Push-ups

Hotel California

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

10 x 50 Breast/Free on 1:00

9 x 25 Sprint Medley on :40

5 x 25 Free Sprint Turns on 1:00

20 x 50 BPA w/fins on 1:00
Get Your Times!

3 x 50 CH EZ on 1:15

10 x 25 on 1:00
odds:  Climb-out, dive-in, sprint 12.5 Free, sprint 12.5 Fly, climb-out twice
evens:  dive in, sprint free to the drop off, dive down and push off ledge, sprint no breath fly to finish

5 x 50 CH EZ on 1:15

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

Dryland -

Coach's Choice 500 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

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Dryland -
Coach's Choice Plyometrics and 250 Abs

Ground Control to Major Tom

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

10 x 100 Back on 1:50

9 x 25 Sprint Medley on :40

3x{50 Free Sprint from a push on 1:00
     {25 (1/2 Fly, 1/2 Free) Sprint on 1:00
     {25 (1/2 Free, 1/2 Breast) Sprint on 1:00

100 CH EZ

6 x 25 Sprint Turns on 1:00
from the middle of the pool

10 x 100 IM on 1:50

200 Cool down

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Dryland -
Coach's Choice Plyometrics and 200 Abs

Crocodile

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

10 x 100 on 1:55
50 Breast/50 Free

5 Sprint Turns (Breast to Free) on 1:00

18 x 50 Race Pace on 2:00, 1:30, 1:00
High Energy...let's get pumped...everyone on the same intervall

5 x 50 CH EZ on 1:15

10 x 50 DK SLOB w/fins on 1:05

200 Cool down

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Dryland -
500 Abs and 50 push ups
focus on obliques
Coaches choice

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

At first I was afraid

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

10 x 50 Breast Free on 1:05
focus on fast knees on the open turns

5 x {100 Free on 1:30
      {100 IM on 1:40

5 x {2 x 25 Sprint Back on 1:00
      {1 x 100 Free on 1:20
      {1 x 50 CH EZ on 1:00

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
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Dryland:
UAA Dryland is coach's choice

3 times the following :

Stretchcordz - 15 x swimmer pulls; 12 rows; 9 chest flys
Med Balls - 10 x smash downs; 4 x lopsided pushups
50 x jumping jacks