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

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

8 Tracks Rock!

Silver Workout Group
Service SCM
*********************************
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
*********************************
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

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

Feelin' the Burn

Silver Workout Group
Service SCM
*********************************
5 minutes of start practice (at some point during practice)

20 x 25 on :30
Brst/Fr

5 x 25 Sprint to middle, sprint turn, kick up to swimming speed, sprint back
on 1:00

3 x 100 on 1:30
3 x 50 on 1:30
3 x 100 on 1:40
3 x 50 on 1:40
3 x 100 on 1:50
3 x 50 on 1:50
ALL are FAST

5 x 50 CH EZ on 1:15

10 x 50 on 1:15
Sprint Kick 1st 15 meters of each 50.  EZ the rest of the 50.

5 x 100 Breath Control on 1:55
17 breaths on 1st 100, and descend by 2 each subsequent 100
*********************************
Dryland-

9 x the following:

50 Flutter kicks
25 R-Knees
25-25-25 Crunches
25 Supermen
5 SLOW Push-ups

Hot Springs

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

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

3 x 25 MOPS on 1:00
Backstroke Turns

5 x 200 Back on 3:45
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

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

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

Gold Fever

Gold Workout Group
Service SCM
*********************************
300 Choice

12 x 75 Bk/Brst/Fr on 1:20

12 x 25 Fly on :30
start each 25 with a climbout and dive in

3 x 50 TT on :50
100 IM FAST on 1:20
3 x 50 TT on 1:00
2 x 100 IM FAST on 1:30
3 x 50 TT on 1:10
3 x 100 IM FAST on 1:40
3 x 50 TT on 1:10
2 x 100 IM FAST on 1:30
3 x 50 TT on 1:00
100 IM FAST on 1:20

5 x 100 on 1:55 Breath Control
start with 17 breaths on #1; descend by 2 each subsequent 100

10 x 100 Back on 1:30
*********************************
Dryland -

5 x {Black Rope IM's
           8 Throw Downs
           8 Backstroke Rows
           8 Cross overs
           16 Arm Flutters
      {25-25-25 Crunches
      {5 SLOW Push Ups

Space Oddity Changes

Silver Workout Group
Service and UAA SCM
*********************************
12 x 50 Free on :55

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

5 x 25 Sprint Turns on 1:00

2 x {3 x 25 Fly on :40  smooth and relaxed
      {1 x 50 Fly/Back on :55   build the fly, quick tempo on Back
      {1 x 50 Back on :50  build
      {1 x 50 Back/Breast on :55  build the back, good rhythm on Breast
      {1 x 50 Breast on :55  build
      {1 x 50 Breast/Free on :50  build the breast, quick tempo on Free
      {1 x 75 Free on 3:00   FAST

100 CH EZ

10 x 75 Free on 1:45
breath 3,5,7 by 25's

200 CH EZ

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

Dryland -
Coache's Choice light plyometrics and 100 Abs

River and Joaquin

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

3 x 300 on 5:30
rotate 100 IM through

3 x {100 IM Sprint on 2:00
      {50 Back Sprint on 2:00
      {50 CH EZ on 2:00

10 x 25 Sprint Kick on 1:00
with fins if they have them

5 x 100 on 2:00
Breath Control - 17 breaths on the first 100, descend by 2 breaths on each subsequent 100

1 x 500 Free Sprint

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

Coach's Choice, at least 500 abs and 30 push ups

Yeah Toast!!!

Swimming :  SCY
Training Group :  SAHS Varsity

• Wednesday's Practice (1/2 day) : everyone 12:30-2:30p ("C" team 12:30-2:00p)

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

300 CH

12 x 100 on 1:30  EN1
75 Free/25 non-Free

9 x 25 Sprint Medley on :40  SP3

1 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on :40  SP1

2 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on :50  SP1

3 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on 1:00  SP1

2 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on 1:10  SP1

1 x 100 Free on 1:10  EN2

3 x 200 Back on 3:10  EN1

5 x 50 Free on :40

5 x 50 Free on :35

1 min Rest

3 x 50 Free on :30

1 min Rest

5 x 50 Free on :35

5 x 50 Free on :40

10 x 100 on 1:30

alt Back/IM

10 x {25 Fly FAST on :30

        {25 Free w/ 1 breath on :30

100 CH EZ

Relay starts if there is time

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

4 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups
      {15 Chest Fly's (stretch cordz)
      {15 Butterfly pulls (stretch cordz)

The Devil Went Down to Georgia

Swimming :  SCY
Training Group :  SAHS Varsity

Team Meeting:  Swimming warm-ups at 9:50a at Bartlett (be at the pool by 9:30a); Diving warm-ups at 8a at Chugiak (Pool opens at 7:30a)

***************************
300 CH

5 x 200 non Free on 3:40  EN1

9 x 25 Sprint Medley on :45  SP3

Adventure Set (approx 1000)

12 x 75 on 3:00  SP2/HYP
50 Free/25 Black Hole Brst  SPRINT!!

9 x 100 Back on 1:40  EN1

Starts/Turns

approx 4500 yards
***************************
Dryland

5 x {wildcats

Stretch

Powers Boothe

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p; visualization exercises

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300 CH

3x{4 x 100 [50Fr/50CH] on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

10 x 100 Free on 1:15/1:05  EN2
odds on 1:15, evens on 1:05

10 x 100 IM on 1:25/1:15  EN2
odds on 1:25, evens on 1:15

6 x 25 MOPS on 1:00 SP3

5 x 100 Breath control on 1:45 HYP

3 x 25 Dive Start Sprint

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

5 x {50 Jumping Jacks
      {100 Flutter Kicks
      {:30 second plank
      {wildcats

Stretch

Aquaman

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

300 CH

8 x 75 SKS on 1:20 EN1

9 x 25 Sprint Medley on :40  SP3

7 x 100 on 1:30  EN1-EN3
75 Free/25 Stroke; descend 1-7 to 95% or better

3 x {1 x 300 Free FAST on 3:30 EN2
      {3 x 50 Stroke Sprint on 1:20  EN3-SP2
      {1 minute rest

5 x 50 CH EZ on 1:10 REC

9 x 50 Stroke Sprint on 2:00  SP1+

10 x 75 Breath Control on 1:30  HYP
Breath 3, 5, 7

1000 Kick Partner Pulls

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Dryland

4 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups
      {15 Chest Fly's (stretch cordz)
      {15 Butterfly pulls (stretch cordz)

I aM Confident

Swimming:  SCY
Training Group: NLSC Silver

300 CH

9 x 50 TT's on 1:00

6 x 25 Free Sprint Medley
focus on early catch

400 IM RPT Training
(2 broken 400 IM's, and 1 straight 400 IM)

15 x 15 Fly/Brst on 1:05

8 x 25 Breath Control on :40
4,3,2,1

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

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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}

Bloop

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

300 CH

6 x 75 on 1:10  EN1
rotate 25 kick through

9 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 6:00  SP2
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

3 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

Open Turn Practice

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Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups

Stretch

Lea Thompson

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

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

***************************
6 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

6 x 25 Sprint Medley Kick 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

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

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Dryland

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

Captain my Captain

Swimming:  SCY
Training Group: SAHS Varsity
Team Meeting @ 6p to announce team captains

300 CH

12 x 75 @ 1:20  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :40/1:00  EN2/EN3
      {2 x 25 Brst FAST on :40 EN3

500 FK EN1

5 x {75 [50Free/25Back] FAST on 2:20 EN3
      {125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)

6 x 75 Breath 5, 7, 9 on 1:20  HYP

6 x 200 BOSS on 5:00  EN3
(150 Fast Swim/50 Sprint Kick w/fins)

6 x 50 CH EZ on 1:15  REC

6 x 25 Dive Start Sprint

Relay Starts

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

6 times through the following:

20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees
5 Burpees
20 arm flutters with Battle Ropes

2 rounds of Wildcats

Vacation, all I ever want is...

300 CH

8 x 75 SKS on 1:30  EN1
odds long axis, evens short axis

2 x Wildcats

10 x 100 Free on 1:15  EN2
(100 Free Training Group Benchmark Set)

2 minute break

10 x 100 IM on 1:25  EN2
(100 IM Training Group Benchmark Set)

5 x 100 Free Breath Control on 1:45  HYP
start at 15 and descend by 2

40 x 25 on :40  EN2
super heroes - jump in, climb out, dive in, 5 strokes of fly, free to the end, climb out, jump in, climb out, 3 push ups.

500 Back EZ
*************************************
Dryland

1 min plank/12 push-ups
:55 sec plank/11 push-ups

:50 sec plank/10 push-ups

:45 sec plank/9 push-ups

:40 sec plank/8 push-ups

:35 sec plank/7 push-ups

:35 sec plank/6 push-ups

:30 sec plank/5 push-ups

:25 sec plank/4 push-ups

:20 sec plank/3 push-ups

:15 sec plank/2 push-ups

:10 sec plank/1 push-ups

:05 sec plank/pull ups till you fail