If a Swimmer falls in the Forest...?

300 Choice

12 x 100 on 1:30  EN1

• odds Free
• evens Back or IM

2 x Wildcats

12 x 50 IMO/Brst on :50  EN2

1 x 300 Free FAST on 4:00 EN3
3 x 50 Free FAST on 1:00/:50/:40  EN3
1 minute rest
1 x 300 IM FAST on 4:00  EN3
3 x 50 IMO FAST on :55/:50/:45  EN3
1 minute rest
1 x 300 non-Free FAST on 4:30  EN3
3 x 50 Stroke FAST on :50  EN3
3 minutes rest
1 x 300 Free FAST

5 x 50 CH EZ on 1:10  REC

20 x 25 FK (1/2 Fast, 1/2 EZ) on :45  SP3/REC

5 x 100 Breath Control on 1:45
descend by 2 from 15 breaths

Backstroke Start Work

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

Five times through the following:

• Streamline Lunges around pool to bleachers
• Up and Around bleachers three times
• 5 Burpees
• 5 Pushups
• 3 Berpees
• 3 Pushups
• 1 Burpee
• 50 Jumping Jacks
• 1 Black Rope I.M.
• 10 Jumping Throw Downs (Fly)
• 10 Back Rows (Back)
• 10 Cross Overs (Breast)
• 10 Arm Flutters (Free)

Kick the Bucket

300 CH

12 x 75 SKS on 1:30

Wildcats

20 x 50 25 Brst/vKick :20/25 Free on 1:15 EN1

8 x 150 on 2:15 EN2
  [50 Brst Kick/50 Brst/25 Scull]

10 x {1 x 50 Kick on 1:00  EN2
        {2 x 25 Spring Kick on 1:00 SP2

10 minutes of vKick

Start Practice for remainder of practice

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

5 times through the following:

20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees (aka sliders)
5 Burpees
20 arm flutters with Battle Ropes

I'm Gonna Name Him "Heart"

300 CH w/u

Wildcats

5 x 200 Dr/K/S/K/Dr

20 x 200 EN1-2

• 1-5 Free on 2:50  EN1
• 6-15 Back on 2:50  EN2
• 16-20 IM on 2:50  EN2

5 x 200 FK on 4:00  EN2

12 x 25 Spring Medley Kick on :45  SP3

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

Dryland

Four times through the following:

• 25-25-25 Crunches (right side-left side-regular)
• 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

Pay phone - drop a dime

300 Choice

6x200 on 3:15 EN1

Free, Back/Brst, IM

20x50 Back/Brst on :50 EN1+

3x{3x50 Kick on :50, 1:00, 1:10 EN1

    {100 FK Sprint on 2:30 SP1

6x75 Brst, Free, Back Brth Control on 1:50 HYP

12x50 Tansition Turns on :50 EN2

Work the turns

9x100 Free EN2+

1:15, 1:10, 1:05

1:20, 1:10, 1:05

1:25, 1:10, 1:05

200 Choice EZ

I Bless the Rains

300 Choice

5x200 Back on 3:00 EN1

20x100 on 1:30, 1:25, 1:20, 1:15 EN1-2

20x50 FK BPA on 1:10 EN3

20x25 dyna25's on 1:00 EN3

200 cool down 

Pre-seasoning...yumm!

High School

SCY

300 CH w/u

2 x { 200 Free @ 2:40 / 2:30

      { 200 IM @ 2:40 / 2:30

      { 50 Free @ :40 / 35

      { 100 Fly @ 1:20 / 1:20

      { 100 Free @ 1:20 / 1:20

      { 500 Free @ 6:20 / 6:00

      { 100 Back @ 1:20 / 1:15

      { 100 Breast @ 1:20 / 1:20

10 x 100 Free on 1:15

10 x 100 IM on 1:25

200 Free FAST...rest 1 minute

200 IM FAST...rest 1 minute

5 x 50 CH EZ on 1:15

Happy New Year!

Diving Well - Silver

500 Choice

:20 vertical Kick/ 15 bobs

40 x 25 Fly
1-10 on :50 with climb outs at each side of the deep end
1-20 on :40 with climb outs at each side of deep end
21-40 on :45 with fins, underwater across, swim back

water polo for the remainder of practice