It's not slime...it's mucus

SCM

1000 Free w/ snorkels, fins, paddles  EN1

100 Back on 1:55  EN2
2 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
4 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
6 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
8 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2

12 x 50 on 1:00 EN2
[2 strokes fly/2 strokes brst]

deep water bobs

Curious George is not a Monkey!

Dryland:

7 x {30 Backstroke Rows with Stretch Cords
      {10 Push-up shrugs

Swim Practice:

1000 Free w/ snorkel, paddles, fins  EN1

10 x 200 on 3:15  EN2
[50 Brst/150 Free]

40 x 25 on :30  EN2
alt DK SLOB and Fly Swim

Gettin' BOSSed Around

NLSC - Distance - AM
SCY

1000 Free w/ fins, catch paddles, snorkel  REC-EN1

8 x 125 on 1:50 w/snorkel desc 1-4; 2x  EN1-EN3

12 x 50 FK w/fins and snorkel on 1:00/:40  EN1-EN3

1 x {3 x 200 on 3:15 BOSS  EN3
      {2 x 500 on 7:00 BOSS  EN3
      {3 x 200 on 3:15/3:00/2:45 BOSS EN3

4 x 50 on 1:00 CH EZ

5 x 200 Free to Back Progressive on the 2:40 (+:05 progressive)  EN1+

Do you have a license for that 500?

NLSC - Distance - AM
SCY

5 x 300 on 4:15 EN1
snorkels and catch paddles

10 x 200 on 3:00 EN2
FK w/ fins and snorkel

4 x 1000 on 13:45  EN2
#1 w/ catch paddles
#2-#3 w/ paddles
#4 swim

7,500 yards

ma ma se, ma ma sa, ma ma ku sa

NLSC - Distance - AM
SCY

10 x 150 Free w/snorkel and catch paddles on 2:10  EN1
10 x 100 Back on 1:25 EN2
10 x 50 FK w/fins and snorkel on :50/:40  EN2
9 x 25 Sprint Medley on :30  SP3

5 x 500 BOSS w/snorkels on 7:15  EN2-EN3

20 x 25 Fly on :30  EN2

1 x 1000 IM straight  EN2
timed

7,250 yards

Silence is Golden

NLSC - Distance - AM
SCY

15 x 200 Free on 2:45
   1-5 w/snorkel, catch paddles, and fins  EN1
   6-10 w/snorkel and catch paddles  EN2
   11-15 w/snorkel  EN2+

20 x 50 on :45 Texas 50's  EN2
   perfect turns

1 x {10 x 75 K w/fins on 1:10 (1:00)  EN2+
      {20 x 25 Fly w/fins on :20  EN2+
      {10 x 25 K on 1:00  SP3
      {20 x 25 Fly on :30  EN2

10 x 100 Back on 1:30  EN1

7,000 yards

Clear Eyes....

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel

Distance Group:

200 CH w/u  REC

4 x 4 x 500 on 7:00 EN2
within each cycle-
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim  (desc #4, 1-4)

300 CH REC

Sprint and Mid-Distance:

4 x 500 on 7:00 EN2
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim

8 x 75 on 1:30 EN2-EN3
desc 1-4, 5-8 but must sprint the kick each time

1min break in between each:
20 x 50 FK w/fins on 1:05  EN3
20 x 25 fly w/snorkel and fins on :30  EN2
20 x 50 scull/Brst w/paddles on 1:00
20 x 25 fly on :30  EN2

Team Meeting about:

• Kenai Trip

Ability may take you to the top, but it takes character to stay there

EHS - Varsity - PM
SCY

Equipment - fins, kb, cp, snorkels, beaters

20 x 200 alt 2:45/3:00  EN1+
odds:  Free w/fins, cp, snorkel
evens:  FK w/fins, snorkel

Sprint and Middle Distance groups:
20 x 25 Fly w/ snorkels on :30  EN2
Jesi w/paddles
8 x 125 SKSKS on 2:05  EN2
20 x 25 Fly w/ snorkels on :30  EN2
6 x 25 Sprint Kick on 1:00  SP3
100 CH REC

Distance Group:
6 x 500 on 8:00  EN2-EN3
Boss (350 Swim EN2, 150 K w/fins EN3)
300 Back REC

Team Meeting about fundraising - we gotta get after it.

Dryland:

5 x {10 jumping mount-climber pushups
      {25 jump ropes
      {10 jumping jacks w/ battling ropes
      {20 twisting TRX crunches
      {15 tricep finishes with bands
      {10 med ball throw downs (from blocks)
      {20 battling rope punches

We could have had it all rolling in the deep

NLSC Gold Boys - AM
SCM

Equipment - snorkels, fins, cp

10 x 125 on 2:00 Free EN1
cp and snorkels

10 x 100 on 1:30 FK EN2
fins and snorkels

10 x 75 on 1:10 Free EN1-EN3
cp descend 1-5; 6-10

10 x 50 on 1:00 DK EN2
fins SLOB

10 x 25 on :30 Fly EN2
fins and snorkel

5 x 5 x 50 on :50/1:00/1:10 BPA EN2+/EN3
Fly/Free

Very pretty, General. Very pretty. But, can they fight?

NLSC Gold Boys - AM
SCM

Equipment - cp, snorkel, fins

12 x 100 on 1:35 EN1
w/ cp and snorkel

12 x 75 on 1:20 EN2
w/ fins and snorkel

12 x 50 on 1:05 EN3
BPA w/ fins, cp, and snorkel

12 x 25 on 1:00 HYP
no breather

12 x 50 on :50 EN2+
IMO/Fly

12 x 75 on 1:15 EN2
Back/Brst/Fr

12 x 100 on 1:40 EN2
rotate: IM, i/o IM, r i/o IM, rIM

Hold on to the feeling...Streetlights people

NLSC Gold Boys - AM
SCM

Equipment: fins, catch paddles, tennis balls, paddles

3 x 500 w:10 rest  EN1
#1 with catch paddles & snorkel
#2 with tennis balls & snorkel
#3 with paddles & snorkel

10 x 100 on 1:40 EN2
fins & snorkel

10 x 25 MOPS on 1:15 SP3

21 x 50 All-Turns on :55 EN2+
accelerate into turns and finishes

Australian Relays

There are no shortcuts to any place worth going

NLSC Gold Boys - PM

SCY

12 x 100 Free EN1-EN2
1-4 on 1:30, 5-8 on 1:25, 9-12 on 1:20
Finger Paddles and snorkels during

8 x {1 x 50 on :50 DK SLOB, 7 DK's off each wall  EN2 w/fins
      {3 x 25 Fly on :25 EN2 w/fins

12 x 75 on 1:10 EN2
alt fly/bk/brst and bk/brst/free
work back to brst crossover

15 x 50 kick on side on :50 EN2
focus on head position, lowest eye should be in the water, head position in line with body during breath

8 x 75 free on 1:10 EN2
focus on head position

Deep End Exercises:
10 x {3 x 25 on :45 EN2+
        {10 TRX horizontal pull ups on 1:00