It's Like Deja Vu...all over again

Silver Workout Group
Service SCM
*********************************
10 x 37.5 on 1:00  EN1
25 Breast/12.5 Free

3 x 25 Breast on 1:00  SP3
Turn Sprints 

3 x 50 Breast w/ paddles 1:15  Technique
focus on sculling aspects of Breast technique

10 x 50 Breast w/paddles BPA on 1:20  EN3

5 x 50 CH EZ on 1:15  REC

3 x 75 Sprint on 5:00  SP2
25 Breast/50 Free

100 CH EZ
*********************************
Dryland -

7 x {20 FAST Jump Ropes
      {20 FAST Med Ball Slam Downs
      {20 FAST Back Stroke Recoveries w/ Stretch Cords
      {1 minute rest

Let's Dance

Silver Workout Group
Service and UAA SCM
*********************************
2 x 300 on 6:00
50 Free, 150 Brst, 50 Bk, 50 Fly

4 x 75 Breast on 1:40
descend 1-4

9 x 25 Sprint Medley on :40
at least 3 Breast

4 x 125 IM FAST on 3:00
Fly, Bk, Brst, Brst, Free

100 CH EZ

20 x 25 on :45 w/fins
each 25 is 5 FAST strokes of Fly
followed by DK SLOB to the wall

50 CH EZ

6 x 50 on 2:00 FAST
25 Back/25 Brst

50 CH EZ

Start and Turn Practice

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

Dryland -
Coach's Choice Plyometrics and 250 Abs

Deja Vu

Silver Workout Group
Service and UAA SCY
*********************************
300 CH

10 x 100 Free on 1:30

9 x 25 Sprint Medley

Team meeting to discuss signing up for Central Area Champs
Deadline to register is Tuesday, November 24th at 11p

7 x 50 Breast on 1:05
Breast technique and timing

5-10 minutes of open turn work

10 x 75 on 1:15
odds are Bk/Brst/Fr (work Brst to Free turn)
evens are Free

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

4 times through:

{25 knee ups (R-knees)
{:30 second plank
{5 Burpees
{25 crunches

The Reckoning

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************

300 CH

10 x 100 on 1:45/(1:55)

75 Back/25 Breast

6 x 25 Sprint Medley on :40

at least 3 Breaststroke

Breaststroke pull down discussion and practice.  The single dolphin kick can occur anytime before the first (non pull down) breaststroke is made.  10 minutes of Breast Start and Turn practice with this in mind.

4 x 200 Breast on 3:40/(3:55)

focus on open turn knee power and DK off wall

think about PACE-PACE-BUILD-RACE

20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water

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

4 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups
      {20 slow swimmer pulls w/stretchcords or (5 Burpees)

Mini Nova

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x {100 IM on 1:40
      {2 x 25 Fly on :40

6 x 25 Free Sprint Medley
focus on early catch

Backstroke Turns

20 x 25 w/fins on :30
odds are DK SLOB
evens Fly
without fins, 16 x 25 on :40

10 x 50 Brst Sprint on 1:20

Cloud Seeding

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x 100 Free on 1:40
5 x 100 IM on 1:55

10 x 25 Fly on :40

10 x 50 Free on :50
focus on early catch

12 x 75 [50 Breast/25 Free] on 1:20

10 x 25 Fly on :40

I'm a Cod Fish

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

300 CH

5 x 200 Free to Breast Progressive on 2:55  EN1
add :05 for each 200 after the 1st

12 x 25 Sprint Medley on :40  SP3
All sprints are Breast with FK
fins optional

16 x 25 on :30 Fly EN2

16 x 100 Free/Breast (75Free/25Brst)EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:10
13-16: 1:15, 1:10, 1:10, 1:10

5 x 50 on 1:00 CH EZ REC

10 x 50 on 1:00 FK/DK SLOB EN1

5 x 100 on 1:45 ASU Breath Control HYP

7 x 50 on 1:00 Tough Guys EN2

16 x 25 on :30 Fly EN2

100 CH EZ

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

10 x {50 Jump Ropes
        {20 Tricep finishes (stretchcordz)
        {20 Swimmer pulls (stretchcordz)
        {1:00 minute wall sit
        {5 SLOW perfect pushups

Boogie Night

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss:

• previous week meet, upcoming week
• Performances of the meet : Andrew 100 Back, Merek Kovol 500 Free, Savana diving, Jenevia 400 Free Relay, Adriana 500 Free
• Get in on time for warm-ups
• Cool down as much as possible after each race
• Quick check in before and after each race
• meet agains Chugiak; early dismissal on Friday
• budget time better
• discuss Breaststroke Technique

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

300 CH

7 x 200 on 2:50  EN1

rotate and rev rotate 50 Breast through

10 x 25 Fly on :30  EN2

3 x {2 x 25 Breast FAST on :40 SP3

      {3 x 125 IM (dbl Brst) on 1:50  EN2

      {2 x 25 Fly on :30 EN2

      {3 x 75 (25Fly/50Back) on 1:05

6 x 25 MOPS on 1:00  SP3

10 x 50 Texas on :55  EN1

Texas 50's start and end in the middle of the pool

12.5 yds back, 25 yds Brst, 12.5 yds Free

work turns; No hanging on lane lines!

Deep end dryland/hypoxic/sprint set

see video by clicking here

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

1 minute plank/1 minute wall sit
45 second plank/45 second wall sit
30 second plank/30 second wall sit
15 second plank/15 second wall sit
30 second plank/30 second wall sit
45 second plank/45 second wall sit
1 minute plank/1 minute wall sit

20 x 20 second crunch (hold crunch for 20 seconds)

2 x 50 shrugs with stretch cords or kettle balls
(25 forward/25 reverse)

Nevada

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x {1 x 100 Free on 1:30 EN1
      {1 x 100 Breast on 2:00 EN2

10 x 25 Fly on :45  EN2

20 x 50 Texas on 1:05  EN1

Texas 50's start and end in the middle of the pool

12.5 yds back, 25 yds Brst, 12.5 yds Free

work turns; No hanging on lane lines!

10 x 25 Fly on :40  EN2

6 x 25 MOPS on 1:00  SP3
focus on Fly and Breast turns

Compass

SCY - Silver

300 rev IM DKS

2 x {3 x 50 K on :45/:50
      {2 x 25 Fly on :30/:40
      {2 x 50 K on :50/:55
      {4 x 25 Fly on :30/:40
      {3 x 50 K on :55/1:00
      {2 x 25 Fly on :30/:40
1st round w/fins
2nd round w/out fins

6 x 75 Breast on 1:30
MDPS, full extension

4 x 25 Fly on 1:00 Sprint
perfect technique

5 x vKick:30-Sprint 25 w/dragsox on 1:15

2 x 25 Sprint w/o dragsox on 1:00

Turn Time

Bobs

It's not slime...it's mucus

SCM

1000 Free w/ snorkels, fins, paddles  EN1

100 Back on 1:55  EN2
2 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
4 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
6 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
8 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2

12 x 50 on 1:00 EN2
[2 strokes fly/2 strokes brst]

deep water bobs

Beep, beep, beep...that's not a bomb

NLSC - Breaststroke Group - AM
SCY

12 x 125 on 1:45/1:55  EN1
   odds Free
   evens IM, dbl Brst on 1:55  EN2

10 x 50 Brst on 1:10  EN1-EN3
   working with Tempo Trainers

5 x {1 x 200 Black Hole Brst on 3:15  EN3
      {1 x 25 Fly on :30  EN2
      {1 x 50 Back/Brst on :45  EN2
      {1 x 50 Brst/Free on :45  EN2
      {1 x 25 Free on :30  EN1

10 x 100 Back on 1:30  EN1

Back to Breast turns in Deep End

4,750 yards

Spin up the FTL....jump!

NLSC - Breaststroke Group - AM
SCY

10 x 100 Back on 1:30  EN1

12 x 50 on 1:10  EN2
  [25 scull on back, 25 Brst spdk]

10 x 25 Brst K Sprint on :45 SP3
  on front, no board, brth every kick, head in line after brth

20 x 75 Brst on 1:45  EN2
  [25 catch scull on front, 50 Brst fast hands]

20 x 25 on :30  EN2
  odds Brst w/FK
  evens Fly

Turn Practice in Deep end working on dolphin kick timing

Deep water breath control bobs

3,850  yards

Progressive Specificity

NLSC - Breaststroke Group - AM
SCY

10 x 100 Back on 1:30  EN1

20 x 50 Texas 50's on :55 EN2
working pull down timing

12 x 100 Breast on 1:50  MSV
record times to determine EN2 pace

5 x 200 Breast to Free progressive  EN1
start on 3:20 and drop :10 on each subsequent 200

20 x 50 Kick SLOB on :50  EN2
w/ fins if they have Brst fins

5,200 yards

Dryland - TBA

Slingshot

NLSC - Gold - PM
SCY

300 rev IM dks

7 x {200 Free on 2:50 EN1
      {100 Back on 1:20 EN2

12 x 75 on 1:15 EN2
odds are 25 back/50 breast (25 spdk/25 dps)
evens are 50 back/25 breast

5 x 200 on 2:50 EN2
rotate 50 breast through 1-4, solid breast on 5

24 x 50's Fr  EN2-EN3
:50, :45, :40, :50, :45, :40, :40, :50, :45, :40, :40, :40
:50, :45, :35, :50, :50, :45, :35, :50, :50, :50, :45, :35


Dryland:

7 x {10 decline push-ups
      {10 TRX pull-ups
      {10 Hanging Knee-ups
      {1 minute wall sit

Tapas

NLSC - Gold - AM
SCM

8 x 75 (50S/25K) on 1:30  EN1

4 x {50 on :50  EN2
{75 on 1:15  EN2
{100 on 1:40  EN2
each distance has the last 25 fly

4 x {2 x 50 [1st 25- 5 strokes fly then free/2nd 25- brst]  on 1:00  EN1
{100 [3rd 25 brst/rest is free] on 1:40  EN2

4 x 25 working on time of DK on brst pull down

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

Rooting for Brendan Hansen to be the Comeback Kid in 2012

I don't think it is sour grapes for me to say Brendan Hansen was cheated in Athens.  Kitajima (known by my swimmers as Cheatajima) clearly cheated on every pull down with his, at the time illegal, dolphin kick.  You could see it on every one of his pull downs in both the 100 and 200 Breaststrokes.  FINA decided they should change the rules since they couldn't catch him doing it.

Brendan Hansen, posing with one of my
swimmers, after his 100 Breast at Santa Clara.
What a great guy!  He was happy to take
the photo with her and she was thrilled!

I have been coaching for 20 years, and what I saw in 2008 broke my heart.  Brendan Hansen was in his own head, and so was Kitajima (I actually saw three dolphin kicks on his starts in 2008...at least FINA didn't make that legal).  Brendan is one of my favorite swimmers, but he was completely out of that meet...before his races were even swum.  It was sad to think that he was finishing his career on such a low.  Yes he had the 400 Medley Relay gold medal...but you know what I mean.

I can't tell you how overjoyed I was to see him at the Santa Clara invite this June!  I could tell by watching his races and watching his body language as he moved around the pool deck...he was back!  Oh he still had some work to do, but he was back mentally.  He looked strong through the 150 of his 200 before Eric Shanteau closed the door.  I actually think he underswam the first 50 of his 100 and then ran out of room.  All in all, a very strong showing...a sign of things to come.

Then came Nationals and BAM!  The 1:00.08 in his victorious 100 set him up for the the big 200 this last Saturday.  He did not just win it, but dominated.  He came off that taper and dropped four seconds from Santa Clara and cruised to a 2:10.59.  Most important to me is the look in his eyes.  He has a spark that has been missing since trials in 2004 when he was on top of the world.

I love watching Lochte and Phelps race, but I will be rooting the hardest for Hansen next summer.  He has a lot of work to do over the next 12 months, but I feel like he is on the right path.  Go Brendan, Go!

By the way, if you are looking for a great breaststroke technique video, check out the GoSwim.tv "Breaststroke with Brendan Hansen" DVD.  It has great video of Brendan's technique and great interviews with Brendan away from the pool; check it out.

Did my time, took my chances. Went the distance, now I'm back on my feet

NLSC Gold - PM
SCY

Equipment - paddles, kb, swim mirrors

300 rev IM dks

watch Brendan Hansen GoSwim.tv video

12 x 50 Free/brst on 1:00
swimming over mirrors to watch head position

8 x 50 on1:15 scull/brst
focus on head position on Brst and holding water on scull

8 x 125 on 2:00
odds IM dbl Brst
evens 50Fr/50Brst/25Fr

20 x 50 on 1:00 EN2
brst kick/fk

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