528,600 minutes

Silver Workout Group
Service SCM
*********************************
300 Choice

8 x 37.5 on 1:05
SKS

12 x 50 Free continuous w/ 10 Chest Flys after each 50
100 Breast Easy
12 x 50 Back continuous w/12 Backstroke Rows after each 50
100 Breast Easy

20 x 25 on :40 w/ fins
odds are Heads Up FK 1/2, Breast with FK 1/2 (sprint)
evens are Fly

100 CH EZ

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

1 round of stadium stairs at Service FBS
3 rounds of slow dips
3 rounds of slow push-ups

That was yesterday...and yesterday's gone

Silver Workout Group
Service SCM
*********************************
Racing Start Practice

w/u: with sculling drills

12 x 50 on 1:10
25 (alt Breast/Fly) / 25 Free

6 x 25 Sprint Medley on :40
3 breast / 3 fly

3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns

10 x 50 on 2:00 SPRINT
25 Fly/25 Free

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

Start Practice or Breath Control (20 x 5 second bobs)
*********************************
Dryland -

5 x {10 Sprint R-Knees
      {5 FAST Pushups
      {10 Supermen
      {1 minute rest

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

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

Get Back

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

12 x 50 IMO/Free on :55/(1:00)

6 x 25 Sprint Medley on :45/(:45)

Transition Turn Practice (about 5 minutes)
All Open and IM related turns

IMX Events twice through (same interval SCY and SCM)

10/Under - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 200 Free FAST on 4:00

11/12 - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 500 Free FAST on 8:00 (only do 500 once)

13/14 - (once through) 400 IM FAST on 8:00, 200 Fly FAST on 4:00, 200 Back FAST on 4:00, 200 Breast on 5:00, 200 IM FAST on 5:00, 500 Free FAST on 8:00

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

Start Practice
*********************************
Dryland -

Stretching

By the Time I Get to Phoenix

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

10 x 100 on 1:40/(1:50)
75 Free/25 non-Free

6 x 25 Sprint Medley

4 x {2 x 50 Back on :50/(:55) Quick and Light
      {1 x 50 Back on :55/(1:00) Build
      {1 x 50 Back on :50/(:55) FAST
      {1 x 100 Breast on 2:30/(2:30)  EZ

3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns

10 x 50 Breast FAST on 1:15/(1:15)
work on timing...try to have heals up by the time hands are shooting forward.

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

Start Practice
*********************************
Dryland -

5 x through
{25-25-25 Crunches
{7 diving board pull ups
{5 SLOW Push-ups
{10 Squats
{10 Lunges

"So, have you ever eaten any?" I asked, genuinely curious. "Lynx meat?", she said, "Yeah...want some?" I did...it tasted like chicken.

Swimming :  SCY
Training Group :  SAHS Varsity

• Final Meet of the season this Friday against Dimond.  Let's bring it!  
• NO BUS; Be at the Dimond Pool by 2:40p
• Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State:  https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=

***************************
Get Fins

12 x 100 on 1:45  EN1
75 Free/25 Kick SLOB

6 x 25 MOPS on :50  SP3

10 x 25 Fly on :30  EN2
500 BOSS on 8:00  EN3-SP1
10 x 25 Fly on :30  EN2
5 x 50 Sprint Kick on 2:00  SP1+
5 x 100 Breath Control on 1:45
3 x 50 CH Sprint on 2:30  SP3
10 x 25 Fly  on :30  EN2

3 x 75 CH Sprint on 6:00  SP2
cool down after each

10 x 50 Free/non-Free on 1:05 EN1

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

3 x the following on 3-4 minutes:
Thes are SPRINTS

{10 butterfly pulls w/stretchcords
10 tricep finishes w/stretchcords
5 pushups
10 R-knees
3 burpees}

2 rounds of wildcats

Pandemonium

Swimming :  SCY
Training Group :  SAHS Varsity
***************************
10 x 100 on 1:45 EN1

50 Back/50 Breast

*Supplemental for R.E.

50 x 100 on 1:15  EN2

70 x 100 on 1:15  EN2

[65 on 1:20, 62 on 1:25, 58 on 1:30, 55 on 1:35, 53 on 1:40, 50 on 1:45]

20 x 25 Fly on :30  EN2

100 CH EZ

8600 yards  (R.E. - 13600 yards)

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

5 x {wildcats
      {100 Leg Lifts
      {100 flutter kicks
      {25-25-25 Crunches

Stretch

Dante's "Inferno"

Swimming :  SCY
Training Group :  SAHS Varsity
***************************
get fins
1 x 300 CH

10 x 100 on 1:30  EN1
75 Free/25 Fly

10 x 25 on 1:00   SP2
Sprint DK SLOB

100 x {25 Fly  EN2
          {1 push up

10 x 25 on 1:00  SP2
Sprint FK SLOB

3 x {50 Stroke Sprint on 1:00  SP1
      {300 Back on 5:00  EN1

5250 yards
***************************
Dryland

Set "X" is below in the brackets [ ]

[50 Jumping Jacks
Lung to Stairs
3 up/down loops of stairs
Lung to Wall behind blocks
1 minute wall sit]

1 time through Set "X" then:
with stretch cords
2 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers

1 time through Set "X"

It's Like Deja Vu All Over Again

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

• previous week meet, upcoming week
• Performances of the meet : Nick 100 Back, Elias 100 Breast, Madison B 100 Breast.\
• meet with Bartlett.  Sr Night.  No bus, be at the pool by 2:45p
• discuss importance warming up and cooling (recovery swimming) down

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

300 CH

5 x {4 x 100 Free on 1:20  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 3:10/2:50  EN1/EN2+

12 x 125 [25Bk, 25Brst, 75Free]  on 2:05  EN2+

20 x 25 Fly on :30  EN2

3 x 300 Back on 4:45  EN1

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

Dryland

Five times through

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

Ocotopus

Swimming:  SCM
Training Group: NLSC Silver

300 CH

6 x 75 Free Rotate 25 Kick through on 1:20

10 x 25 Fly on :50

10 x 50 Breast/Free FAST on 1:15

10 x 25 Fly on :40

3 x 300 Back w/ :20 rest after each
5 DK's off each wall

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

***************************
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}

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

Eagle

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

12 x 75 on 1:20
alt Free and Back
Free focus - early catch

10 x 50 FAST KICK on 1:15
w/ fins if you have them

10 x 25 Fly on :40

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

Silver Lining

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 Breast/Free on 1:00
focus on body line and early catch

3 x 200 FK, FAST on 6:00

10 x 25 Fly on :40

Onomatopoeia

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

• previous week meet, upcoming week
• Performances of the meet : The entire girls team...1st and 2nd in every relay, 1st and 2nd in diving, 1st-3rd in 200IM, 50 Free, 100 Free, and 500 Free.
• meet with East.  Be at the pool by 2:45p.  No Bus
• I will be making arrangements with Coach Paula to create some close races with the Thunderbirds.

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

8 x 100 on 1:40 EN1
rotate 25 kick through

10 x 25 Fly on :30  EN2

10 x 200 Back on 1:50  EN2

10 x 25 Fly on :30 EN2

20 x 50 BPA Kick w/fins on 1:05  EN3

10 x 25 Fly on :30 EN2

10 x 25 Fr Sprint with fins on 1:00  SP3

5 x 50 CH EZ on 1:10

Silver Panda

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 100 Free Rotate 25 Kick through on 1:45  EN1

10 x 25 Fly on :40  EN2

10 x 50 BPA on 1:15  EN3
Free/FK SLOB

10 x 25 Fly on :40  EN2

7 x 200 Back on 3:30  EN2

Anniversary

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 50 on 1:00 IMO/Brst EN1

8 x 75 on 1:30 Brst/Fr EN2
25 Single Pull-dbl Kick/25 build/25 Sprint

6 x 25 on :45 sprint medley SP3

1 x 500 Bk EN1

2 x 6 x 75 on 1:20 IM transitions EN2

20 x 25 on :40 Fly EN2