7 and the Ragged Tiger

Silver Workout Group
Service SCM
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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
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Dryland-

5 x through each of the following

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

Nink in the SInk

300 CH

5 x 200 DKSKD  EN1

6 x 200 K w/ fins on 3:15/3:00  EN2-EN2+

9 x 25 Sprint Medley on :45  SP3

Start Practice & Team Meeting ~ 15 minutes

10 x 50 Scull/Swim w/ paddles on 1:05  EN1

2 x 5 x 100 on 2:00  EN2-EN3
rotate 25 MDPS Sprint, #5 is all Sprint

5 x 50 CH EZ on 1:00  EN1

Bofa on the Sofa

300 CH

12 x 75 SKS on 1:40  EN1
alt Fr/Bk

12 x 25 Sprint Medley on :40  SP3
3 each of each stroke

10 x 100 FK w/ fins SLOB on 1:40  EN2

Start work 10 minute

12 x 25 Brst on :45  EN1-EN3
work on stroke count, effort, etc

8 x 100 IM on 1:40 EN2+
Sprint Brst MDPS

Zower in the Shower

300 CH

5 x 150 on 2:30  EN1
[75 Back/75 Brst]

12 x 25 Sprint Medley on :30  SP3
   3 of each stroke Medley Relay order

9 x 50 TT BPA on 1:10  EN3

9 x 50 Scull/Brst on 1:00  EN1
w/ paddles

12 x 125 on 2:10  EN2
[75 Back or Breast/50 Free]  paddles optional

6 x 50 Back or Breast Sprint on 1:30  EN3+

20 x 50 DK SLOB w/fins on :50  EN2

5,050 yds

Thunder Thighs

EHS - Varsity - PM
Yards

300 rev IM DKS

12 x 100 on 1:40  EN1
rotate 25 kick

20 x 50 K w/fins on 3:00 SP2

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

Deeper and Deeper

EHS - Varsity - PM
SCY

Equipment - fins, snorkels, paddles

Visual Imagery/Relaxation session approx 30 minutes

12 x 50 IMO/Fr on :55  EN1

9 x 25 Sprint Medley on :45  SP3
1 x 25 Sprint with perfect finish on :45  SP3

Distance -

4 x 500 on 6:15  EN2
w/ fins, paddles, and snorkel

non-Distance

500, 400, 300, 200, 100
IM's on 1:30 base

9 x 25 Sprint Medley on :45  SP3
1 x 25 Sprint with perfect finish on :45  SP3

4 x {1 x 100 Free on 1:15  EN1
      {1 x 100 rotate 25 non-free sprint through on 1:30  EN2

relay starts