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

Coach Michelle is Special

Silver Workout Group
Service SCM
*********************************
In Shallow end - 8:30-9a

10 x 37.5 SKS on 1:05

10 x 25 on 1:15 Sprint
   climb out, dive in, sprint across, climb out, 3 push-ups, dive in, sprint back

In Long Lanes - 9-10a

1 x {10 x 50 FK BPA w/fins on 1:05
      {4 x 75 Breast on 1:30 focus on DPS
      {10 x 50 FK BPA w/fins on 1:05
      {6 x 125 Back on 2:30 focus on 5 DK's off each wall
      {10 x 50 FK BPA w/fins on 1:05
      {10 x 25 Fly on :45 focus holding stroke technique

Coach's Choice Breath Control
Coach's Choice Relays

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

at 8am, meet in lobby, head to football bleachers,

3 sets of a full set of bleacher stairs followed by coach's choice of upper body work (dips, push-ups, planks, etc)

That Was Yesterday, and Yesterday's Gone

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

8 x 75 SKS on 130

10 x 100 alt Free/Back on 1:45
or
12 x 75 alt Free/Breast on 1:20

20 x 50 BPA FK w/fins on 1:05

12 x 25 Sprint Medley on :45
*********************************
Dryland -

Running, Pushups, and Hills

Do You Know the Way to San Jose?

Silver/Gold 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

5 x 25 MOPS on 1:00
Backstroke Turns

8 x 125 FK w/fins alt 2:00/1:40

7 x 200 Back on 3:20
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

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

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

Dryland -

7 x through the following:

1 minute wall sit
1 minute plank
3 SLOW Push-ups
1 minute rest

Strider

Silver Workout Group
Service SCM
*********************************
5 minutes of start practice

300 CH

5 x 75 Free on 1:30

8 x 25 w/fins on :50
1/2 heads up kick sprint - 1/2 no breath Free sprint

10 x 125 on 2:10
Free cruise

8 x 25 Back w/fins on 1:00
over kicking and max tempo arms

4 x 25 Superheros on 1:00

*********************************
Dryland - Playground at Trailside Elementary

6 hill runs
15 progressively slower pushups
25-25-25 crunches
25 Supermen
6 obstacle course circuits on the playground equipment

Split Shift

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

5 x 100 rev IM on 1:55

5 x 25 Breast Pull Down Technique work

4 x {75 Fly/Brst/Brst on 1:40
      {75 Fly/Brst/Brst on 1:20

100 CH EZ

5 x {25 Sprint Kick w/fins on 1:00
      {50 Sprint Kick w/fins on 1:00

100 CH EZ

Turn practice for 15 minutes

Relays

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

One More Hour

Silver Workout Group
Service SCM
*********************************
5-10 minutes finishes and relay starts

10 x 37.5 on 1:05  SKS

Team Meeting

20 x 50 DK/FK w/fins SLOB BPA on 1:10

5 x 100 Breath Control on 2:15

10 x dyna 25's on 1:30

3 x 50 CH EZ

3 x 50 Dive Start Sprint on 3:00
*********************************
Dryland-

7 x through

20 P-ball flutter kicks
30 Battle Rope Arm Flutters
7 SLOW Push-ups
Lunge to bleachers
2 laps on stairs

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

Loyal

Silver Workout Group
Service SCM
*********************************
10 minutes of relay exchanges

10 x 50 on 1:05 Swim/Kick

6 x 25 Free Sprint half EZ half
on :45

3 x 25 Back Sprint on 1:00
focus on arm speed and kick

15 x 50 on 1:15 BPA K with fins

1 x 50 Fly Sprint timed
*********************************
Dryland-

7 x through

20 Tricep overhead finishes
20 Bicep curls
25-25-25 crunches
1 minute plank

Suitable for a Study in Machiavelli

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

Relays w/ Gold Group

7 x 50 on 1:10 Swim/Kick

6 x 25 Sprint Medley on :45

5 x 50 CH EZ on 1:15  REC

75 Sprint Kick on 1:30 w/ fins
50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
2 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
3 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
2 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
1 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins

10 x 50 Back on 1:15 REC
*********************************
Dryland -

5 x {20 Sprint Swimmer Pulls w/ bands
      {20 Sprint Backstroke Recoveries w/ bands
      {5 SLOW Push-ups
      {2 minutes rest
      {move quickly from one exercise to the next

Save the Drama for your Mama

Silver Workout Group
Service SCM
*********************************
Start Practice...about 3-5 starts each...focus on driving forward, and carrying our speed into our breakout.

20 x 25 S/K on :35  EN1
in the short part of pool

6 x 25 Turn Sprints on 1:00  SP3
stand as a stroke and turn official...call out any DQ's

10 minutes of back to breast crossover turn work

10 x 50 on 1:00  EN1
back to breast focus on transition

3 x {3 x 50 DK/FL w/fins on 1:00  EN1
      {3 x 25 DK Sprint K on 1:00  SP3

5 x 100 IM on 2:15  EN2-SP3
Sprint Kick the Back portion of the 100

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

5 x {7 med ball throw downs

      {10 stretch cord chest flys

      {10 stretch cord backstroke rows

      {3 SLOW push ups

      {25 crunches

      {3 burpees

      {streamline lunge to bleachers

      {2 bleacher laps

      {recovery walk back to med balls

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

Here kitty, kitty, kitty

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting:

• Final Meet of the season this Friday against Dimond.  Let's bring it!  
• NO BUS; Be at the Dimond Pool by 2:40p
• Grades - The end of the quarter is this Friday.  If you are in jeopardy of not making grades, get it fixed now!
• Region Team - Coach Cliff will be selecting the SAHS Region Team over the next 7 days.  Any member not selected for the region team will have their final practice next Monday, October 19th.  Practices will be condensed to 4:30-7:00p...including dryland.
• Likely State swimmers will have dryland from 4:30-5:00p, and water practice from 5-7p
• Remaining swimmers will have water practice from 4:30-6:00p, and dryland from 6:30p
• Divers 4:30-6:30p
• State Team - After the Region meet, we will know who are state qualifiers are.  The State Team will practice from 4:30-6:30p
• 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

1 x 300 CH

11 x 75 on 1:30  EN1
odds - Free; evens - not Free

9 x 25 Sprint Medley on :45  SP3
at least 3 non-Free

2 x 5 x 100 on 1:30  EN1-EN3
Descend 1-5 from 85% of max to 100%

5 x 75 Choice Sprint on 3:00  SP2

3 x 75 CH EZ on 1:40  REC

2 x {5 x 50 Kick w/ fins BPA on 1:15  EN3
      {5 x 50 CH Sprint w/ fins on 1:45  SP2

200 Back Cool down

3850 yards

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

4 x {15 chest flies w/ Stretchcoards
      {20 chest passes each w/ med ball
      {5 SLOW Push-ups
      {25 Backstroke Rows w/ Stretchcords
      {wildcats
      {25-25-25 crunches

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

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

Jennifer Grey

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

***************************
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 50 Swim/Kick, descend 1-6, on :55  EN1-EN3
{6 x 25 Sprint Medley Kick on :45  SP3
{500 BOSS on 7:30  EN3-SP1
{3 x 50 CH EZ on 1:10  REC
{3 x 50 CH Sprint on 1:30  SP1+
{3 x 50 CH EZ on 1:10  REC

9 x 100
alt.  100 Free on 1:30
       100 IM on 1:20/1:15/1:10/1:05

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

Silver is the new Grey

Swimming :  SCY
Training Group :  NLSC Silver
***************************
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

400 IM RPT
400 IM Race Pace

***************************
{6 x 50 Swim/Kick, descend 1-6, on 1:00  EN1-EN3
{6 x 25 Sprint Medley Kick on :45  SP3
{500 BOSS on 7:30  EN3-SP1
{3 x 50 CH EZ on 1:10  REC
{3 x 50 CH Sprint on 1:30  SP1+
{3 x 50 CH EZ on 1:10  REC

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

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

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

***************************
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)