Wedge Tailed

Gold Workout Group
Palmer SCY
*********************************
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

Coach Michelle is Special

Silver Workout Group
Service SCM
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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)

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
*********************************
Dryland -

Running, Pushups, and Hills

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

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

Like Jason Bourne

Silver Workout Group
Service SCM
*********************************
Start Practice...about 3-5 starts each.

20 x 25 alt Fly/Free and Brst/Free on :40 EN1

3 x 25 Turn Sprints on 1:00
3 x 25 Sprint Medley on :45

20 x 25 w/ fins on :30
25 DK Sprint SLOB, 25 Fly

5 x 50 Free BPA on 1:15  EN3
Get Times

Discuss importance of pacing and negative splitting
3 x {4 x 50 on 1:10  EN3-EN3+
      {1 x 100 Back on 2:30 REC
50#1 should be BPA plus 2 seconds, and then descend from there.  We are shooting for 3-4 seconds faster than the BPA 50's on #4

4 x 50 CH EZ
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Dryland -

7 x {50 FAST Jump Ropes
      {25 FAST R-knees
      {3 SLOW Pushups
      {25 FAST MedBall over head wall bounces
      {1 minute rest

Resolved

Silver Workout Group
Service and UAA SCM
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300 CH

4 x 200 on 4:00
100 Back/100 Brst

5 Sprint open turns from middle of pool on 1:00

15 x 50 BPA on :55
alt 50 Free with fins and 50 DK SLOB with fins

3 x 100 Free on 1:40
EZ 100 on 2:20
3 x 100 Free on 1:30
2 EZ 100's on 2:30
3 x 100 Free on 1:20

200 Cool down

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Dryland-

1000 abs and 40 push-ups

break it up however; we are looking for abs of steel

C. Thomas Howell

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

300 CH

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

6 x 25 Sprint Medley on :40  SP3

3 x 25 MOPS on :45
make them pertinent to upcoming races

Sprint Starts

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3 x {1 x 100 IM 1:15  EN2
      {3 x 50 on :35/:35/1:00 (hold all under :35)  EN2
      {2 x 25 on :40 SPRINT SP3-SP2
      {1 x 100 Black Hole Breast Breath Control on 2:00  HYP
      {4 x 25 Fly on :30  EN2

10 x 50 Free BPA on 1:00  EN3

6 x 25 Sprint Medley on :45  SP3

5 x 50 CH EZ on 1:10  REC

3 x 25 Dive Start Sprint

Relay Starts
***************************
Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch

The Legs Feed the Wolverines

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

10 x 75 on 1:15  EN1
Swim/Kick/Swim

20 x 50 BPA Kick SLOB w/fins on 1:05  EN3
focus on wall exits/breakouts

5 x 25 MOPS on 1:00  SP3
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

20 x 75 on 1:10  EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr

1 x 500 BOSS on 8:00  EN3+
goal is BT500+:20
1 x 200 BOSS on 3:00  EN3+
goal is BT200+:15
5 x 50 CH EZ on 1:15  REC

Start and Relay start practice
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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

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

Wednesday Girl

300 CH

12 x 75 SKS on 1:15  EN1
12 x 25 Sprint Medley on :30  SP3

10 x 75 MDPS Build on 1:20/1:10/1:00  EN1-EN3
9 x 100 BPA on 2:00  EN3
8 x 75 on 1:20  EN1

w/ fins {4 x 25 DK SLOB on :30  EN1
           {4 x 25 Fly on :30  EN2
           {4 x 50 DK SLOB on 1:00  EN1
           {4 x 25 Fly on :30  EN2
           {4 x 75 DK SLOB on 1:30  EN1
           {4 x 25 Fly on :30  EN2
           {4 x 100 DK SLOB on 2:00  EN1

5,550 yds

Yep, this is Recovery

NLSC - Distance - AM

SCY

10 x 100 alt Fr/IM on 1:30  EN1

5 x 200 FK w/fins, snorkels on 2:55  EN2

1 x 500 IM  EN1

5 x 200 FK w/fins, snorkels on 2:55  EN2

6 x 225 Fr snorkels on 3:40 hold 2:40 or better EN3

100 CH EZ

20 x 50 Fly w/fins on S/K on :55  EN1+

A willing heart adds feather to the heel

EHS - Varsity - PM
SCY

Equipment - fins, snorkels, cp

• Team Pictures (Monday, September 26th, 2:30p)
• Update on Swimming 4 Beans

12 x 100 w/snorks and cp on 1:30  EN2

Distance:

6 x 400 on 5:30  EN2-EN2+
descend last three 100's
cp optional

20 x 50 BPA Kick w/fins on 1:05  EN3

3 x {1 x 100 on 1:15  EN2
      {1 x 200 on 2:40 Build  EN2
      {4 x 50 BPA on :50/:55/1:00  EN3
      {1 minute break

200 CH REC

Middle Distance and Sprint:
12 x 175 Stroke on 2:30  EN2

20 x 50 BPA Kick w/fins on 1:05  EN3

20 x 50 Texas 50's  on 1:05
work the turns

Dryland -

5 x {12 TRX Twisting Crunches
      {10 Decline push-ups
      {12 Swimmer's pulls
      {5 Med Ball (Keg Throws)
      {10 Bar Jumps
      {12 Cross Overs w/ Ropes
      {30 Jump Ropes

You can't put a limit on anything. The more you dream, the farther you get. - Michael Phelps

EHS - Varsity - PM
SCY

Equipment - fins, paddles

12 x 75 on 1:15 EN1
alt Free/Back

12 x 50 on 1:00 EN2
scull/Free w/paddles

12 x 25 Sprint Medley K on :50 SP3

Turn Time -
8 x 25 MOPS on 1:00  SP2+
4 BK, 4 Fr - anticipate turns
work fast tight tumbles

20 x 50 BPA on 1:05
Free w/fins and paddles

8 x 175 Back on 2:30 EN2
hold BT200 +:08

Start Time -
Work back starts w/ pads
Front starts direct trajectory

3 Dive Start Sprints to finish
3 EZ 25's per sprint

The minute you settle for less than you deserve, you get even less than you settled for

NLSC Gold - AM
SCM

Equipment - Paddles/cp, snorkels

10 x 125 Fr w/paddles and snorkels on 2:05 EN1
work on dps

9 x 25 Sprint Medley on :45 SP3

3 x 50 Fr MSV on 1:00  EN3
1 x 200 Back on 3:20 EN1
5 x 50 Fr MSV on 1:00 EN3
2 x 200 Back on 3:20 EN1
7 x 50 Fr MSV on 1:00 EN3
3 x 200 Back on 3:20 EN1

5 x 100 on 2:00 HYP
Breath Control descend breaths from 16 by 2 minimum

End of Season breakfast
peanut butter and egg sandwiches

... and I said "Go, go, go"

NLSC Gold Boys - AM
SCM

Equipment - paddles, snorkels

2x{1 x 200 on 3:10 free EN1
{1 x 200 on 3:15 50 back/50 fr EN2
{1 x 200 on 3:20 im EN2
10 x 50 on 1:00 free focus on technique EN1 snorkel and paddles

1 x 50 on 5:00 for time SP2
(dive start in heats)

12 x 100 on 1:30 back rotate 25 strk through EN2

{10 x 50 on 1:00 stroke bpa EN3
{3 x 50 on 1:30 chez REC
{10 x 50 on 1:00 free bpa EN3
{3 x 50 on 1:30 chez REC
{10 x 50 on 1:00 back/free w/snorkels and paddles technique EN1


TRX/shallow end sprint dryland set

Somebody save me. Let your waters break right through

NLSC Gold Boys - AM
SCM

Equipment - cp, snorkels, tennis balls, paddles, fins

15 x 100 EN1
1-5 cp and snorkel on 1:35 EN1
6-10 tennis balls and snorkel on 1:45 EN1+
11-15 paddles and snorkel on 1:25 EN2

9 x 25 sprint medley on :45 SP3

5 x {3 x 50 on 1:05 EN3
      {BPA fins and paddles
      {3 x 100 on 1:45 EN1
      {kick w/ fins

5 x 50 CH on 1:05 REC

Shallow End:

7 x {5 incline push-ups, 12.5 sprint no breath, 12.5 EZ  on 2:30 SP3

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

You gotta be bad, you gotta be bold

NLSC Gold Boys - AM
SCM

Equipment - cp, snorkels, paddles, fins

14 x 100 on 1:40 EN1
1-7 free with cp & snorkels, 8-14 back with cp

20 x 50 on 1:00/:50 EN1/EN2
Swim/Kick

4 x {3 x 50 BPA Stroke on 1:20/1:10/1:00  EN3
      {3 x 25 Sprint Kick on 1:00 SP1
      {1 minute break

15 x 100 on 1:40 EN1+
Paddles & fins, 32 hand hits/100 kick the rest

If you want it you're gonna bleed

NLSC Gold Boys - AM
SCM

equipment - catch paddles, snorkels

8 x 200 on 3:10 EN1+
free with catch paddles & snorkel

20 x 75 SKS with :30 rest & TRX pull-ups

100 CH EZ

20 x 25 Fly on 1:00 with 10 dips
in shallow end