Out for Delivery

Silver Workout Group
Service SCM
*********************************
300 CH

20 x 25 Brst/Free on :40

12 x 100 FK w/ fins on 1:55

5 x 200 Free to Back progressive on 3:20

6 x 25 Back Sprint 1/2 EZ 1/2 on :45
focus on fast feet and recoveries

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

400m run
1 minute incline plank
1 minute decline plank
400m run
1 minute dip hold
400m run
1 set of stairs

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

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

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

Apple Turnover

1000 CH Warm-up

20 x 25 Fly on :30  EN2

20 x 50 on :50  EN2
Mid-pool 50's, work on turns

10 x 200 Back on 2:45  EN2

20 x 50 Brst/Free on :45  EN2
work Brst pull downs (streamline, Dolphin Kick, pull down, recover, breakout)

12 x 25 Fly Sprint Medley on :30  EN2

Relay starts

Conducting interviews for Captains during practice

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

Five times through

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

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

SkyFall

SCY - Silver

15 x 50 on :50/1:00/:50
1-5; Free
6-10; Breast
11-15; Back

15 x 75 FK/DK/FK on 1:30 SLOB w/ fins

5 x {1 x 200 on 2:45 Free
      {4 x 25 Fly on :45

2 x 8 x 25 Sprint K on 1:00/:45
1st round w/ socks & fins
2nd round w/ fins only

Turn Time

Bobs

Here, have a cookie

Dryland:

10 x {50 backstroke rows w/ stretchcords

        {30 second push-up plank

        {20 dips

        {50 leg lifts

        {50 crunches

Swimming:

300 rev IM DKS

8 x 75 Bk/Brst/Fr on 1:20  EN1

9 x 25 Sprint Medley on :45  SP3

20 x 50 DK/FK w/ fins SLOB on 1:00/:55/:50/:45

15 x 100 Free  EN1-EN3

The wedge-

1:30, 1:30, 1:30, 1:25

1:30, 1:30, 1:25, 1:20

1:30, 1:25, 1:20, 1:15

rest 1:00

3 x 100 on 1:15

Starts and Turns in deep end

Double Tap

300 rev IM DKS

5 x 100 FK w/fins SLOB on 1:45  EN1
5 x 200 Free on 3:20/3:15/3:10/3:05/3:00  EN2-EN2+
5 x 100 DK w/fins SLOB on 1:45  EN1
5 x 200 Back on 3:40/3:35/3:30/3:25/3:20  EN2
5 x 100 FK w/fins on 1:45  EN1

10 x 25 Breast Spring w/ climb outs on :45  SP2ish

Natty Greene

NLSC - Gold - AM
SCY

12 x 50 IMO/Fr,Bk,Brst on :50  EN1

8 x 100 on 1:30 EN2
rotate 25 kick through

1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :50 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :45 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :40 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :35 EN1
1 x 100 Free on 1:30 EN1+

4 x 300 on 4:40 EN2
rotate 100 IM through, everything after the IM is Free, every thing before is Stroke

25 x 50 w/ fins EN2-EN3-EN1
5 Kick on :50 K, 5 Swim on :35, 5 Kick on :55, 5 swim on :30, 5 Kick on 1:00

Thunderball

NLSC - Distance - AM
SCY

400 Free w/ fins, paddles, snorkel  EN1
400 Free w/ fins, snorkel  EN1
400 Kick w/ fins, snorkel  EN1
4 x 100 Free w/ snorkel on 1:20  EN2

8 x 600 on 8:00  EN2-EN3
descend 1-4; 5-8

10 x 50 Back on :50 EN1

6,900 yards

This ain't no Dutch Kincaid day!

NLSC - Gold - PM
SCY

300 rev IM dks

10 x 75 SKS on 1:20  EN1+

20 x Texas 50's on :55  EN2

20 x 200 BOSS on 3:15/3:05/2:55  EN2-EN2+



Dryland:

7 x {30 Jump Ropes
      {10 Jumping Throw Downs (BR's)
      {Max Chin ups + 7 Assisted
      {10 Dips
      {10 Hanging Leg Lifts

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

The future depends on what we do in the present

EHS - Varsity - PM
SCY

Equipment - cp, fins

• Team Photo at 2:30p
• Team Meeting
• Service Meet tomorrow
• Warm-ups at 3p
• Meet Starts at 4p
• we are going to try to get in early and get in a light workout at 2:30p
• I will be doing line-up tonight...be ready for anything
• Swimmin 4 Beans
• actual swim will be Friday during practice
• we absolutely need to get out and do some work on this
• contact relatives, neighbors, etc
• bring in money on Friday
• Weights
• 2 week session starts next week
• Tuesdays & Thursdays, 6-6:45a

We have to be in NLT 2:55p

12 x 75 SKS on 1:30  EN1
alt Kick FK and DK

Turn Time -  15 minutes

Work on Free turn progression

• Push off wall, hands at side and flip

• head down, legs straight at beginning of tuck, bend knees and flip

• tumble every 5 strokes in same manner as wall push off

• approach wall w/eyes at bottom of wall target

• pull hands to side, and execute tumble

• for those who are not tumbling correctly, use the dbl kickboard wall approach

12 x 100 Free w/ cp on 1:30, 1:25, 1:20  EN1-EN2

focus on long strokes, early catch, and turns

12 x 200 KKSK w/fins on 3:30  EN2-EN3

explain the importance of 3rd 50 in 200 Free

we are going to make sure we build that third 50

we are going to sprint the 4th 50

Pace, Pace, Build, Race

Control the water and you control everything

NLSC - Gold - AM
SCM

10 x 100 alt Free/IM  EN2
Free on 1:40, 1:35, 1:30, 1:25, 1:20
IM on 1:40

5 x {1 x 50 Sw/K on 1:00  EN1
      {2 x 75 [#1 Free/#2 Strk/Fr/Strk] on 1:15  EN2
      {2 x 25 Sprint Kick on :30  SP1

10 x 100 on 1:40  EN2
5 strokes fly/Swim Fr to the 75/25 Fly
Sprint the Fly

Manta Style

NLSC - Gold - AM
SCM

12 x 50 IMO/Fr,Bk,Brst on :50,:55,:55. EN1

8 x 100 on 1:40 EN2
rotate 25 kick through
discuss shoulder rotation concepts

1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :55 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :55 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :55 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+

Moving way too fast, Jumping through the fire

NLSC - Gold - on the road
SCY


1 x 300 on 5:00 rev IM DKS REC


2 x 5 x 100 on 1:30 progressive free to back EN1


6x {1 x 125 on 1:45 back EN3
     {1 x 100 on 1:45 back EN1


20 x 50 DK/FK w/fins EN2
alt :50/:45/:50/:40

1x{4 x 100 Free on 1:25 EN2; 1 x 100 Free on 1:10 EN3

   {3 x 100 Free on 1:25 EN2; 2 x 100 Free on 1:10 EN3

   {2 x 100 Free on 1:25 EN2; 3 x 100 Free on 1:10 EN3

   {1 x 100 Free on 1:25 EN2; 4 x 100 Free on 1:10 EN3
if you want, you can do the 100's Free on the 1:10 as Back on the 1:15


5 x 50 CH REC on 1:00  REC

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

Pain is temporary. Quitting last forever.

NLSC Gold - AM
SCM

Equipment - fins

12 x 50 IMO/Back on :55 EN1

9 x 100 FK w/fins 1:50/1:40/1:30/1:50/1:40/1:25/1:50/1:40/1:20  EN1-EN3

5 x 50 on 1:05 REC

6 x {2 x 150 Free on 2:10 EN1-EN2
      {1 x 150 IM on 2:30 EN3
IMs are a minimum of 90%; descend the IM's 1-3; 4-6

5 x 50 on 1:05 REC

9 x 25 Sprint Kick on 1:00 SP3

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