For Whom the Bell Trolls

Silver Workout Group
Service SCM
*********************************
10 minutes of starts
20 x 25 Swim/Kick on :40

12 x 100 on 1:50
alt Back and IM

9 x 25 on 1:00
Transition Turn Sprints

7 x {2 x 50 FK w/fins SLOB FAST on 1:10
      {2 x 25 Back Sprint (focus on hand speed and kicking) on 1:00

3 x 50 CH EZ on 1:15
*********************************
Dryland-

7 x through

50 flutter kicks on back
20 hanging knee raises
30 physio ball flutter kicks
25 Battle Rope Jumping Jacks

Crystal Dog

Silver Workout Group
Service SCM
*********************************
Start Practice - 3 backstroke starts

8 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

7 x 100 on 4:00
Sprint 75 Free, rest :30 seconds, Sprint 25 Back

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.

Breath Control Bobs for cool down
*********************************
Dryland -

7x {3 SLOW Push-ups and then immediately into
     {10 Sprint R-Knees
     {1 minute rest

Foleyball

300 rev IM DKS

10 x 100 on 1:30/1:20/1:35  EN1-EN2

10 x 25 Sprint Kick SLOB  SP3

Team Meeting

3 x 300 Back w/ :10 rest  EN1

15 Minutes of Backstroke Turn Practice

Puke, bleed, or cry

NLSC - Silver - PM
SCM

500 Back EN1

20 x 50 DK/FK w/fins on :55 EN2

300 Back EN1

6 x 75 FK (no fins) on 2:00  EN2
descend 1-3, 4-6

100 Back EN1

9 x 25 K (no fins)Sprint Medley on :45 SP3

1 x 25 Back EN1

20 x 50 DK w/fins SLOB on 1:05
must break out with entire body beyond flags off each wall

Breath Control

Whatever you do, do your work heartily....

NLSC - Gold - on the road
SCY

1 x 200 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2

{3 x 500 on 7:00 BOSS EN2-EN3

{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:20 Back EN2

{ 4 x 50 on :55 Brst BPA EN3

{ 1 x 100 on 1:05 Free FAST EN3+

{1 minute rest

3x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+

    {3 x 50 on :55 Bk/Brst EN1

Welcome to the jungle, we've got fun and games

EHS - Varsity - PM
SCY

equipment - fins, paddles, snorkels

10 x 75 SKS on 1:30  EN1

9 x 25 Sprint Medley on :45  SP3

10 x Texas 50's on 1:10  EN3

20 x 25 Fly w/fins and snorkels on :30 EN2
20 x 25 Fly w/snorkels on :30 EN2
12 x 50 on 1:00 EN2-EN3
  alt Back and Back/Brst, sprint back, DPS Brst
10 x 25 Fly on 1:00 SP2

5 x 200 Back on 3:00 EN2

If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting

EHS - Varsity - PM+
SCY

Equipment - paddles

10 x 200 alt Free/Back on 2:50 EN1-EN2
   or
12 x 200 Free on 2:40 EN1

5 x {4 x 25 on 1:00 Sprint Kick SP3
      {3 x 100 IM or Stroke on 1:30  EN2

3 x {3 x 50 Scull/Brst  w/ paddles on 1:00 EN2
      {2 x 125 IM (dbl Brst) on 1:50


Start Time - General work on forward starts from the blocks

Dryland -

7 x {10 push-ups w/ med ball, one hand on/one hand off alternate hands
      {25 crunches with stretch cords
      {10 TRX atomic push-ups
      {5   bar jumps
      {30 Jump Ropes
      {7   battling rope slam downs

Opportunities multiply as they are seized

East HS - Varsity - PM
SCY

Equipment - kb

12 x 100 on 1:35 EN1
reverse rotate 25 FK SLOB through

Team Meeting -

• Captains
• Thunderbird Falls Water Ritual
• Dryland

1 x 200 Free on 2:50 EN1
3 x 50 Back BPA on :40 EN3
2 x 300 Free on 4:10 EN2
5 x 50 Back BPA on :45 EN3
3 x 400 Free on 5:20 EN2
7 x 50 Back BPA on :50 EN3

3 x 50 CH REC on 1:05 REC

12 x 25 Sprint Kick on 1:00 SP3
7 x 75 Brst/Fr/Back breath control on 1:45 HYP

Turn Time:  Free & Back....Back-Brst crossovers

Dryland-

10 x {50 Jump Rope jumps
        {12 mountain climber push-ups
        {10 TRX pull-ups
        {5 bar jumps
        {40 yard running sprint
        {1:00 minute rest

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

No one can make you feel inferior without your consent

NLSC Gold - AM
SCM

Equipment - fins

100 Free on 1:30/100 Back on 1:40  EN1
200 Free on 3:00/2 x 100 Back on 1:40/1:35  EN1-EN1+
300 Free on 4:30/3 x 100 Back on 1:40/1:35/1:30  EN1-EN2


12 x 75 FK w/fins on 1:20, make it  EN1
  5 x 50 Back on :50 EN2
10 x 75 FK w/fins on 1:30, hold 1:10's or better  EN2
  5 x 50 Free/Back on :55 EN1+
8 x 75 FK w/fins on 2:00, MSV  EN3
  5 x 50 Free on 1:00  EN1

Turn Time Talk - Worlds:  Ryan Lochte 200 Free and Elizabeth Beisel 400 IM

12 x 25 MOPS on 1:00  SP3
  1-6 Free; 7-12 Bk/Brst

And all the lights that lead us there are blinding

NLSC Gold Boys - AM

SCM

Equipment - fins, snorkels

1 x 300 on 5:00 rev IM DKS REC

1x{5 x 200 on 3:30 back EN1
{5 x 200 on 3:20 back EN2
{5 x 200 on 3:10 back EN2+

20 x 50 on 1:00 DK/FK EN2

20 x 25 fly on :30 EN2

fins and snorkel

1 x 100 CH EZ

It's funny how falling feels like flying...for a little while

NLSC Gold Boys - AM
SCM


Equipment - cp, snorkels


10 x 150 on 2:15 EN1
catch paddles & snorkel

12 x 75 on 1:20 EN2
SKS

Dryland/Pool Circuit:
10 x {8  Bench Jumps
       {10 Med-ball cleans
       {1   Lap around pool
       {10   Kettle Ball raises
       {1   Sprint to pool doors
       {75 meter Free/Fly/Free
       {10 TRX horizontal pull-ups
       {10 push-ups
       {3   pull-ups


1 x 500 choice in the shallow end

I have been to the mountaintop

NLSC Gold Boys - AM
SCM


Equipment - fins, kb


8 x 125 on 2:05 IM double the Free EN1

6 x 25 on :45 MOPS SP3

2x{1 x 100 on 1:30 Free EN1

{1 x 150 on 2:10 Free EN2

{1 x 200 on 2:50 Free EN2+

{4 x 50 on :55 S/K Stroke EN1

{2 x 75 on 1:45 Breast/Free/Back Breath Control HYP

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 1:25 EN1
{1 x 100 back on 1:40 EN1
{1 x 100 free on 1:20 EN2
{1 x 100 back on 1:40 EN1
{1 x 100 free on 1:15 EN3
{1 x 100 back on 1:40 EN1

5 x 200 on 3:15 EN2

FK w/ fins

The green light flashes, the flags goes up, churning and burning, they yearn for the cup.

NLSC Gold Boys - AM
SCM

Equipment - fins/monofins, catch paddles

12 x 75 on 1:25 EN1
alt 50 back/25 brst and 25 back/50 brst

Choice of:
10 x 200 Back on 3:20 EN2
w/catch paddles

             or

16 x 125 IM (dbl Brst) on 2:10 EN2

2.5 x {6 x 25 on :40 SP3
      {sprint kick with fins/monofins
      {
      {6 x 50 CH EZ on :55 EN1

Shallow End:
10 x 25 on 2:00 HYP SP3
dive in no brthr swim across/climb out
dive in no brthr under H20 back/climb out

100 Recovery Swim/Cool Down REC

A dream is a flame that burns out if you give up

NLSC Gold Boys - AM

SCM

Equipment:  fins (monofins), catch paddles, snorkel

5 x 300 on 4:30 Free EN1
catch paddles and snorkel

5 x 200 on 3:15 FK w/ fins EN2

5 x 100 on 1:40 IM or Back EN2

5 x 200 on 3:30 DK SLOB EN2
w/fins or monofins

5 x 300 on 4:30 Free EN2
in the shallow end (dbl turns)

5,500 meters

Clear Eyes, Full Hearts.....Can't Lose!

NLSC Gold Boys - AM
SCM

equipment: catch paddles, tennis balls, fins, kickboard, paddles

12 x 75 on 1:15 SKS Free EN1

6 x 25 on :45 Back MOP EN2
5 dk's off each wall

8 x 50 on 1:00 CH EN2
with tennis balls

10 x 100 on 1:30 Fr/Back EN2
catch paddles

5 x {250 kick with fins on 4:30 EN2 (monofins)
      {2 x 75 Free with paddles on 1:10 EN2


1 hour of dryland with Ben

The difference between the impossible and the possible lies in a man's determination - Tommy Lasorda

NLSC Gold Boys - PM

SCY

Goal Setting Session part #2 - Check to see that the boys have downloaded the worksheet.  Boys that have not get 50 push-ups.  Set them on the path toward working on the sheet by discussing short term/long term goals and quantitative and qualitative.

12 x 75 SKS/KSK on 1:20 EN1

review and work on crossover turns

12 x 50 Bk/Brst on 1:00 EN2

8 x 200 on 3:10 EN2
rotate 50 brst through the 200's

500 sculling on back with paddles

8 x 75 Black Hole Brst on 1:45 EN3
These are fast!!!!

7 x 50 Recovery Swimming on :50 REC

4,550 yards

Is it heaven or hell? They know very well

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

4x{1 x 200 on 2:45 Free EN1
{3 x 50 on :50 Transition Turns EN2
{2 x 75 on 1:15 Back EN2

5 x 200 on 2:45 FK w/fins EN2

1x{3 x 150 on 2:15 Back EN2
{1 x 500 on 5:30 IM EN2
{6 x 75 on 1:30 breath control HYP
{ [25 Black Hole/25 every 7th Free/25 Back w/ 10 DK's off wall]
{3 x 150 on 2:15 Back EN2

30 x 25 on :30 Fly EN2

7 x 100 on 1:15/1:20/1:25/1:30/1:35/1:40/1:45 EN2-REC

6,300 Yards

Farewell to DQ

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

10 x 50 on :50 Swim/Kick alt Free/Back EN1

1 x 500 on 8:00 Loco EN2-EN3

10 x 25 on :40 Fly EN1

3x{1 x 200 on 2:50 FR EN1

{1 x 200 on 2:40 FR EN2

{1 x 200 on 2:30 FR EN3

{3 x 100 on 1:30 BK EN2

12 x 75 on 1:20 BK/Brst EN2

odds 50 Bk/25 Brst

events 25 BK/50 Brst

(work the underwater pulldowns on Brst)

20x{1 x 25 on :30 Fly (7 DK's off wall) EN2
{1 x 25 on :30 DK SLOB (7 DK's off wall) EN2

3 x 50 on 1:00 CH EZ REC

5,800 Yards

Oh, the Swimanity!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

1x{5 x 200 on 3:05 back EN1
{5 x 200 on 2:55 back EN2
{5 x 200 on 2:45 back EN2+

20 x 50 on 1:00 DK/FK EN2

1 x 100 CH EZ

4,400 Yards