Wedge Tailed

Gold Workout Group
Palmer SCY
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Basic Coach Matt warm-up

20 minutes of Breaststroke Technique

7 x 100 IM on 1:45
Fly/Bk/Free at 90%, Brst focus on efficiency

10 x 50 on 1:30
DK BPA

20 minutes of Crossover Turn Work

Relays

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Dryland -
None

Snapchat this

Gold Workout Group
Palmer SCY
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Basic Coach Matt warm-up

9 x 25 Sprint Medley on :45
focus on foot speed

3 x {3 x 50 on :45 FAST (last round on 1:00)
      {1 x 300 Race Pace on 5:15

100 CH EZ

5 x 100 Breath Control on 2:00
descend from 17 by 2

10 x 135 Circuit continuous

• Lane 6: broad jump in and sprint 25 free, hop the bulkhead, climb out, slide to lane 5
• Lane 5: broad jump off block, hop the bulkhead, sprint to shallow end, slide to lane 4
• Lane 4: breath control, 3 breath max, slide to lane 3
• Lane 3: backstroke sprint, slide to lane 2
• Lane 2: fly sprint, climb out, walk back to lane 6

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Dryland -

Included in circuit

Scrounge

Silver Workout Group
Service SCM
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300 CH

12 x 25 Breast on :40

30 minutes of Breaststroke Technique

7 x 100 on 2:15
Fly, Back, Free are FAST
Breast is MDPS with great head position and fast hands

10 x 50 FK w/fins on 1:30 SPRINT

Relays and Racing

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Dryland -

400m run
Ultimate

Out for Delivery

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

20 x 25 Brst/Free on :40

12 x 100 FK w/ fins on 1:55

5 x 200 Free to Back progressive on 3:20

6 x 25 Back Sprint 1/2 EZ 1/2 on :45
focus on fast feet and recoveries

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Dryland -

400m run
1 minute incline plank
1 minute decline plank
400m run
1 minute dip hold
400m run
1 set of stairs

Coach Michelle is Special

Silver Workout Group
Service SCM
*********************************
In Shallow end - 8:30-9a

10 x 37.5 SKS on 1:05

10 x 25 on 1:15 Sprint
   climb out, dive in, sprint across, climb out, 3 push-ups, dive in, sprint back

In Long Lanes - 9-10a

1 x {10 x 50 FK BPA w/fins on 1:05
      {4 x 75 Breast on 1:30 focus on DPS
      {10 x 50 FK BPA w/fins on 1:05
      {6 x 125 Back on 2:30 focus on 5 DK's off each wall
      {10 x 50 FK BPA w/fins on 1:05
      {10 x 25 Fly on :45 focus holding stroke technique

Coach's Choice Breath Control
Coach's Choice Relays

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Dryland -

at 8am, meet in lobby, head to football bleachers,

3 sets of a full set of bleacher stairs followed by coach's choice of upper body work (dips, push-ups, planks, etc)

528,600 minutes

Silver Workout Group
Service SCM
*********************************
300 Choice

8 x 37.5 on 1:05
SKS

12 x 50 Free continuous w/ 10 Chest Flys after each 50
100 Breast Easy
12 x 50 Back continuous w/12 Backstroke Rows after each 50
100 Breast Easy

20 x 25 on :40 w/ fins
odds are Heads Up FK 1/2, Breast with FK 1/2 (sprint)
evens are Fly

100 CH EZ

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Dryland -

1 round of stadium stairs at Service FBS
3 rounds of slow dips
3 rounds of slow push-ups

That Was Yesterday, and Yesterday's Gone

Silver Workout Group
Service SCM
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300 Choice

8 x 75 SKS on 130

10 x 100 alt Free/Back on 1:45
or
12 x 75 alt Free/Breast on 1:20

20 x 50 BPA FK w/fins on 1:05

12 x 25 Sprint Medley on :45
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Dryland -

Running, Pushups, and Hills

Do You Know the Way to San Jose?

Silver/Gold Workout Group
Service SCM
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Start Practice or Breath Control (20 x 5 second bobs)

12 x 50 on 1:05
37.5 Free/12.5 non-Free

5 x 25 MOPS on 1:00
Backstroke Turns

8 x 125 FK w/fins alt 2:00/1:40

7 x 200 Back on 3:20
watch turns...no DQ's

6 x 50 Back w/fins on 1:00

6 x 25 Back no fins on 1:00

work on arm tempo, as fast as possible AFAP

Relays

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Dryland -

5 x through
{20 speed crunches
{20 fast back recoveries
{20 Speed swimmer pulls
{20 Spinal arm/leg flutters
{10 MB Smash Downs

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

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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
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about 400 meters of running warm-up

3 x {3 pushups
      {20 crunches

3 x 50m Sprint followed by 3 pushups

Strider

Silver Workout Group
Service SCM
*********************************
5 minutes of start practice

300 CH

5 x 75 Free on 1:30

8 x 25 w/fins on :50
1/2 heads up kick sprint - 1/2 no breath Free sprint

10 x 125 on 2:10
Free cruise

8 x 25 Back w/fins on 1:00
over kicking and max tempo arms

4 x 25 Superheros on 1:00

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Dryland - Playground at Trailside Elementary

6 hill runs
15 progressively slower pushups
25-25-25 crunches
25 Supermen
6 obstacle course circuits on the playground equipment

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

Triple Threat

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

8 x 75 SKS on 1:45

6 x 25 Sprint Medley on :45

7 x 75 on 3:00
Sprint 50 Free, rest :30 seconds, Sprint 25 Best non-Free

5 x 50 CH EZ on 1:15

3 x Sprint Backstroke turns on 1:00

10 x 25 DK w/fins on 1:00
Dive into deep end, DK Sprint to 1st crossing black line, somersault and return w/ Sprint DK, climb out.

3 x 200 Back on 3:30
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Dryland -

6 x {3 SLOW Push-ups and then immediately into
      {10 Sprint R-Knees
      {1 minute rest

6 Toed Cats

Silver Workout Group
Service SCM
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5-10 minutes of Dive Practice

500 CH Warm-up

12 x 100 on 1:55
alt Free/Back

2 Sprint finishes
2 Turn Sprints

3 x 50 CH EZ on 1:15

10 x 25 Sprint Kick w/fins

3 dive start 50's on 3:00

3 x 200 Back on 3:30
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Dryland-

5 times through

10 Sprint R-Knees
:30 seconds rest
5 Sprint Burpees
:30 seconds rest
12 Sprint Free Finishes (stretch cordz)

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
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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

8 Tracks Rock!

Silver Workout Group
Service SCM
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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
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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

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

T-minus 10

Silver Workout Group
Service SCM
*********************************
20 x 25 S/K on :45

6 x 25 Sprint Medley on :45
6 x 25 Sprint Turns on 1:15

Team Meeting
Focus Sleep and Nutrition
as we reduce our work load going into JO's be sure to reduce caloric intake and increase sleep whenever possible.

10 x 150 on 2:45
alt 100Bk/50Brst and 50Bk/100Brst

12 x 50 on 1:20 w/fins FAST
odds are Kick SLOB DK/FK
evens are Swim Fly/Free

4 x 75 Fr/Brst/Back on 1:45
Breath Control
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Dryland-

10 x through the following

25 x P-ball Flutter Kicks
1 x through Battle Rope IM (10 through downs, 10 Backstrokes, 10 Crossovers, 10 Arm Flutters)
10 x hanging knee ups
10 SLOW Med Ball (alternate sides) Push-ups

It's Gonna Happen Again

Silver Workout Group
Service SCM
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15 x 37.5  on 1:15
Fr/Brst/Fr

7 x 25 Sprint Turns on 1:15

5 x 200 Back on 3:30

3 x {1 x 50 Dive Start Sprint Best Stroke on 1:00
      {1 x 50 CH EZ on 1:00

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Dryland-

5 x Through

10 Sprint R-Knees
1 minute break
10 Sprint Free Pulls (stretch cordz)
1 minute Break
5 Sprint Push-ups

One More Hour

Silver Workout Group
Service SCM
*********************************
5-10 minutes finishes and relay starts

10 x 37.5 on 1:05  SKS

Team Meeting

20 x 50 DK/FK w/fins SLOB BPA on 1:10

5 x 100 Breath Control on 2:15

10 x dyna 25's on 1:30

3 x 50 CH EZ

3 x 50 Dive Start Sprint on 3:00
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Dryland-

7 x through

20 P-ball flutter kicks
30 Battle Rope Arm Flutters
7 SLOW Push-ups
Lunge to bleachers
2 laps on stairs