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

Like it's 1999 Part #1

NLSC - Gold - PM

SCY

300 rev IM dks

12 x 50 Fr/Brst on :50 EN1

12 x 50 K on 1:00/:55/1:00/:50 EN2

12 x 50 Fr on :50/:50 EN2

20 x 75 w/ 10 Horizontal Pull ups 

MSV - timed

100 Choice EZ

Relay

Shoulder Exercises

Take the good...leave the bad

NLSC Gold Boys - AM
SCM

Equipment - none needed

12 x 50 IMO/Fr on 1:00 EN1

10 x 75 SKS on 1:20 EN2

9 x 25 Sprint Medley on :45 SP3


8 times through the following:

20 Jump Ropes
8 slalom jumps
20 swimmers pulls w/ stretchcordz
sprint run into pool
50 Fly/Back w/ double climb out
12.5 sprint Free no breath w/ double climb out
10 TRX pull ups
10 knee ups in Roman Chair
3 pull ups
1 lap running the perimeter of the building

10 x 75 KSK on 1:20 EN2

Fly. Just fly. We got... something. I ain't saying what it is. Just... trust me.

NLSC Gold - AM SCM Equipment - cp, snorkels 10 x 150 on 2:15 EN1 catch paddles & snorkel 10 x 75 on 1:15 EN2 FK with fins 9 x 25 Sprint Medley on :40 SP3 at least one cycle should be kick Dryland/Pool Circuit: 10 x {8  Bench Jumps (slalom)         {10 Med-ball cleans        {1   Lap around pool        {10   Kettle Ball raises        {1   Sprint to pool doors        {75 meter Fly/Back/Brst        {10 TRX horizontal pull-ups        {10 push-ups        {10 v-ups 1 x 500 choice in the shallow end

I'd take another chance, take a fall, take a shot for you

NLSC Gold - AM
SCM

Equipment - cp, snorkels, fins

7 x 200 on 3:10 EN1
cp and snorkels

9 x 25 on :40 sprint medley SP3

13 x 100 on 1:40 EN2
DK SLOB w/ fins

7 x {1 x 75 on 1:40 Stroke Sprint SP2
      {1 x 125 on 3:00 CH REC


Shallow End:
3 x the following on the 3:00
  {10 TRX pull ups
  {10 Dips
  {12.5 meter Free or Fly sprint
  {double climb out
  {10 push-ups
  {EZ 12.5 Recovery Swim

100 CH REC

Miracles with happen as we trip, but we're never going to survive unless we get a little crazy

NLSC Gold Boys - AM
SCM

Equipment - fins,

12 x 100 Fr/Bk/Brst/Fr on 1:45 EN1

9 x 25 Sprint Medley on :45 SP3

7 x the following circuit:
10 dips
dive in, sprint 12.5 meter fly, climb out
dive in at the corner toward shallow end and sprint into the turn, come off in 2nd lane
25 Catch-up Free, climb out
10 TRX Pull-ups
lunges to bleachers
jump the bleachers, either the 2xstairs (small jumps) or 1x bleacher seats (big jumps)
:30 seconds rest

12 x 150 on 2:55 FK or DK w/fins EN2

Shallow End:
10 x 25 on 1:05 Breath Control HYP