Winner Take All

Silver Workout Group
Service SCM
*********************************
10 x 75 alt Back/Free on 1:15

Texas 300's:
1 x 300 on 4:45
1 x 250 on 4:45
2 x 300 on 4:45
2 x 250 on 4:45
3 x 300 on 4:45
3 x 250 on 4:45

8 x 25 Free Sprint Technique
focus on the "quick breath" and early catch
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Dryland -

5 x the following

1 Battle Rope IM

• 20 Slam Downs
• 30 Back Strokes
• 20 Crossovers
• 40 Arm Flutters

2 x {10-10-10 crunches

      {3 SLOW push ups

      {10 Jumping Jacks

More Time

Silver Workout Group
Service SCM
*********************************
10 x 50 Swim/Kick

20 x 75 Back/Brst on 1:30
w/paddles

Crossover Turn Practice for 10 minutes

Backstroke tempo work for 10 minutes
*********************************
Dryland -

9 x {25-25-25 Crunches
      {10 Med Ball Slam Downs

Get off my desk!

Silver Workout Group
Service SCM
*********************************
10 x 100 on 1:50 alt Free/IM

3 Sprint Free Turns on 1:00

20 x 75 Flutter kick w/ fins on 1:15

10 x 200 Back stroke on 3:40

9 x 25 Sprint Medley on :45
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Dryland -

5 x through with stretch cords:

30 swimmer pulls
60 Backstroke recoveries
30 breaststroke outsweeps
40 tricep finishes
2 minute recovery (40 crunches)

1968 Chevy Nova

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

1x{1 x 500 on 8:00 IM EN1

    {10 x 25 on :30 Fly EN2

2x{1 x 100 back on 1:40 EN1
    {1 x 100 free on 1:10 EN1
    {1 x 100 back on 1:40 EN1
    {1 x 100 free on 1:05 EN2
    {1 x 100 back on 1:40 EN1
    {1 x 100 free on 1:00 EN3
    {1 x 100 back on 1:40 EN1
    {10 x 25 on :30 Fly EN2

9 x 25 Sprint Medley on :40 SP3
   early catch

20 x 75 Kick w/ fins on 1:15 EN2
   1-10 FK, 1-20 DK SLOB

20 x 50 on NOVA Speed Set on 1:30  EN3
from starting end: broad jump from wall
                              5 streamline jumps (max height)
                              jump into remaining 25 fly sprint
                              climb out broad jump off wall
                              jump off bottom into remaining 25 free sprint
                              double climb outs

10 x 75 Back Hole Breast on 2:00  HYP
FAST

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

7 x The following

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

25-25-25 Crunches

50 Leg Lifts

3 slow push ups}

Apple Turnover

1000 CH Warm-up

20 x 25 Fly on :30  EN2

20 x 50 on :50  EN2
Mid-pool 50's, work on turns

10 x 200 Back on 2:45  EN2

20 x 50 Brst/Free on :45  EN2
work Brst pull downs (streamline, Dolphin Kick, pull down, recover, breakout)

12 x 25 Fly Sprint Medley on :30  EN2

Relay starts

Conducting interviews for Captains during practice

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

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank

Not So Hy-Tek

300 CH

Set #1
5 x 100 on 1:20  EN1
5 x 50 FK on 1:00  EN1
400 IM on 6:00  EN1
7 x 75 Back on 1:10  EN2
9 x 25 Sprint Medley CH on :30 SP3
300 Free on 3:30  EN3
3 x 50 CH EZ on 1:10
5 x 50 FK on :50 EN2
5 x 100 on 1:10  EN2+

Set #2

3 x {1 x 225 Back on 3:20  EN2
      {1 x 125 IM (FK the final 50) on 2:20  EN2
6 x 25 Sprint Medley on :40  SP3


Set #3

9 x 75 Black Hole Breast FAST on 2:00  HYP
3 x 25 Sprint Medley on :50  SP3
3 x 50 CH EZ on 1:10

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

Seven times through the following:

• 50 Jumping Jacks
• Battle Rope IM
• 10 Jumping Throw Downs
• 10 Back Rows
• 10 Cross Overs
• 10 Arm Flutters
• Lung to Stairs
• 3 up/down loops of stairs
• Lung to Wall behind blocks 
• 1 minute wall sit

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

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

Double Tap

300 rev IM DKS

5 x 100 FK w/fins SLOB on 1:45  EN1
5 x 200 Free on 3:20/3:15/3:10/3:05/3:00  EN2-EN2+
5 x 100 DK w/fins SLOB on 1:45  EN1
5 x 200 Back on 3:40/3:35/3:30/3:25/3:20  EN2
5 x 100 FK w/fins on 1:45  EN1

10 x 25 Breast Spring w/ climb outs on :45  SP2ish

Let the Sun Shine In

5 x {25 leg lifts
      {25 crunches
      {25 left side crunches
      {25 right side crunches
      {10 push-ups

300 rev IM DKS

20 x 50 DK/FK SLOB w/ fins on :55  EN1

Team Meeting

• Discuss start of new season
• Highlight IMX Games and AK AG Champs
• Outline remainder of week

200 CH 

Girls:

10 x 100 Free on 1:45  EN1

Boys

10 x 50 Tough Guys on 1:20  EN1+

1 perfect pushup at each end

All

500 IM

Black Friday Rule

300 CH

5 x {4 x 100 Free on 1:30  EN1
      {1 x 100 IM on 1:40  EN1-EN3
        descend IM's 1-5 to 90% or better

6 x 200 FK or DK w/ fins alt 3:20/3:00  EN1/EN2+

12 x 125 [25Bk, 25Brst, 75Free]  on 2:15  EN2+
spring 50Bk/Brst; MDPS Free; paddles optional

12 x 50 fly Sw/K w/fins on :50  EN2

3 x 300 Back on 5:00  EN1

7,000 yds

'Til Tuesday

300 CH

3 x {2 x 200 FK w/ fins on 3:20  EN1
      {1 x 200 DK SLOB w/fins on 3:00  EN2

10 x 100 Brst w/ Paddles on 1:45  EN2
work DPS

10 x 200 Back on 3:10  EN2

5 x {1 x 100 Breath Control on 1:45  HYP
      {1 x 50 MDPS Sprint on 1:15

5550 yds

Rainy days and Mondays

300 CH

5x100 Bk on 1:40

5x100 Fr on 1:30

5x100 Fr w/paddles on 1:30

5x100 k w/fins on 1:30

5x100 Fr w/fins&paddles on 1:20

10x50 Fr w/forearm fulcrum on :50/:40

8x50 Bk/Brst on :50

6x50 Scull/Brst on 1:00

4x50 Build MDPS on :45

2x50 Sprint on :40

4300 yds 

Crazy 8's

300 CH

8 x 50 Scull/Swim w/paddles on 1:00  EN1
8 x 50 K/Swim on :50  EN1
8 x 50 Swim on :40 EN2

8 x 100 Free on 1:20  EN2
8 x 100 Back Brst on 1:40 EN2
8 x 100 IM on 1:30 EN2

8 x 200 K w/fins on 3:20  EN2
odds FK, evens DK SLOB

8 x 100 Free Build on 1:45  EN1
MDPS, maintain stroke count per 25

8 x 50 Breath Control on 1:00  HYP

6400 yds

I am Lion, Hear me Roar!

300 CH

12 x 100 on 1:40  EN1
rotate 25 K SLOB, Free after K, Back before K

20 x 50 K w/ fins EN1-EN3
1-4 on 1:00 @ 80% HR on #1 & 4
5-8 on :50 @ 85% HR on #8
9-12 on :40 @ 90% HR on #12
13-16 on 1:00 @ 80 % HR on all
17-20 on 1:00 BPA HR on all

10 x 25 on 1:00 Back/Brst work crossover turns

3 x {4 x 75 on 1:20 EN2
      {alt 50Bk/25Brst and 25Bk/50Brst
      { :30 for fin donning
      {3 x 100 FK w/ fins on 1:30 EN2

8 x {2 x 25 Sculling w/ paddles on :45
      {50 Free on 1:00 SWOLF

20 x 25 on :30 DK w/ fins SLOB EN2
every 4th 25 Swim

150 Cool Down

6,000 yds

Check Engine Light

EHS - PM
SCY

300 wu

10 x 100 on 1:30 EN1

20 x 50 DK/FK w/fins on :55 EN1

20 x 25 fly w/fins on :30 EN2

Team Meeting about staying tough and synergy

6 x 75 Fr-strk-Fr on 2:00 SP2

9 x 125 fr/strk with progression on 1:55 EN2

30 x 25 on :30 w/fins EN2
Odds uh2o dk/Evens fly

Dryland

Call me maybe

EHS - PM
SCY

Equipment needed:  fins

9 x 300
   #1 - rev IM dks :20 rest  REC
   #2-#4 - Free, every 3rd stroke breathing, :15 rest  EN1
   #5-#9 - alt Free, Back, 5 DK's of each wall, :10 rest  EN1

25 x 50 DK/FK SLOB w/ fins on :50  EN2

20 x 25 Fly w/fins on :40  EN2

40 x 50 IMO/Back on :50  EN2

100 CH EZ  REC

6,550 yards

Team Meeting on Tuesday to discuss suits, equipment, team trip, meet schedule, parent meeting, etc

Holiday Road

500 rev IM

9 x 200 [150Fr/50Bk] on 3:00, 2:45, 2:30 EN1-EN3

6 x 25 Sprint Medley on :40 SP3

4 x {1 x 125 [25fr,50bk,50fr] on 1:40 EN2
{2 x 25 uH2O dk fast on :40 SP2
{1 x 125 IM dbl bk on 1:50 EN2
{2 x 25 uH2O dk fast on :40 SP2

13 x 100 on 1:40,1:30,1:20,1:10,1:30,1:10,1,10,1:30,1:30,1:30,3min rest, 1:10,1:10,1:10

100 CH EZ

In America it's called a Flyby

NLSC - Gold - AM
SCY

300 Back  REC

10 x 50 on :55  EN1
1st 50 strokes fly

10 x 25 Fly on :30 EN2

5 x 100 on 1:30 EN2
rotate 25 brst through 1-4; #5 is brst sprint

20 x 25 Fly on :30 EN2

10 x {100 FK w/fins on 1:30 EN2+
        {4 x 25 fly w/fins on :30 EN2

5 x 75 Back on 1:20 EN1

13 x 25 fly (starts with a climb-out) on :30  EN2

3 x 75 Brst/Fr/Bk Breath Control on 1:30 HYP

13 x 25 fly (starts with a burpee) on :40  EN2

4 x 25 Fly on :40  SP1

Dryland - Ultimate

Like it's 1999 Part #2

NLSC - Gold - AM
SCM

300 rev IM dks

12 x 100 on 1:30/1:40 EN1+
Fr/IM/Fr/Back

12 x 50 on 1:05 EN2
DK SLOB

12 x 25 Sprint Medley on :45 SP3

100 CH EZ