9 Little Monkeys

Silver Workout Group
Service SCM
*********************************
Relay Starts 5-10 minutes

20 x 25 Breast/Free on :40

6 x 25 Sprint Medley on :45

3 x 25 Free Sprint Turns on 1:00

20 x 50 BPA w/fins on 1:00
Swim/Kick Get your Times!

3 x 50 CH EZ on 1:15

10 x 25 on 1:00
odds:  Climb-out, dive-in, sprint 12.5 Free, sprint 12.5 Fly, climb-out twice
evens:  dive in, sprint free to the drop off, dive down and push off ledge, sprint no breath fly to finish

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

5 times through

with stretch cords
10 Fly pulls
20 Back Stroke Recoveries
20 Free Pulls
10 Chest Flys

30 Calf Raises
15 Med Ball Squats

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

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

Moist vs Un-dry

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

10 x 50 on 1:05 Swim/Kick

6 x 25 Sprint Medley on :45

USRPT on Coach's Send-off:
6 x 25 - double climb out, dive in, sprint Free to 1st black line, climb out, walk around
3 x 25 - Backstroke Spin Sprint
4 x 25 - no breather to drop off, dive down, push off ledge, sprint fly to wall, EZ breast 25 back

3 x 75 Black Hole Brst on 2:30

25 CH EZ
*********************************
Dryland-

7 x the following:

20 x Backstroke Recoveries strtchcrdz
20 x Freestyle pulls strtchcrdz
20 x Chest fly's strtchcrdz
10 x Med Ball Slam Downs
50 Flutter Kicks
25 Sit-ups
5 Slow Push-ups

You think you're tough for eating beans every day?

Swimming :  SCY
Training Group :  SAHS Varsity

• State Meet Schedule : http://asaa.org/wp-content/uploads/2015-Swim-Dive-Schedule.pdf
• Friday
• Coaches' and Team Captains' meeting at 10:30a at BHS teacher lounge on Friay
• 11a swimming warm-ups
• 1p prelims begin
• 2:45p girls diving warm-ups; 3:30p girls diving prelims (5 dives)
• Saturday
• 9a girls diving warm-ups; 9:30a girls diving sem-finals (3 dives)
• 12p Swimming warm-ups
• Finals begin at 1p
• Relays are on Saturday
• Diving finals at usual place...after 50 Free

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

300 CH

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

6 x 25 Sprint Medley on :45  SP3

9 x 50 Transition Turns on :55 EN1
working on technically perfect turns...not on speed

6 x 25 MOPS  on 1:00 SP3

100 CH EZ

1 x 75 Sprint on 3:00  SP2
1 x 50 Sprint on 3:00  SP2
1 x 25 Sprint
100 CH EZ after each sprint

3 x 25 Dive Start Sprint

300 CH EZ cool down

Coach's Choice for the remainder of practice
*********************************

The Knife's Edge

Swimming :  SCY
Training Group :  SAHS Varsity

• Divers: warm-ups at 2:30p on Thursday, doors open at 1:30p.  Requested an 11:10a dismissal.  Dive coaches' meeting at 2p, meet begins at 4:30p
• Swimmers: warm-ups at 1:30p on Friday, doors open at 12:45p.  Requested an 11:10a dismissal, bus arrives at 12p, departs 12:05p.  Coaches' meeting at 1p, Captains' meeting at 2:50p.  Meet starts at 3p.

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

300 CH

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

9 x 25 Sprint Medley on :40  SP3

2 x 5 x 50 Swim/Kick on :50  EN1-SP1
descend 1-5; 2x

6 x 25 MOPS  SP3

8 x 125 on 1:45/2:00  EN2
alt Free and IM(dbl back)

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

8 x {25 Fly FAST on :30

      {25 Free w/ 1 breath on :30

100 CH EZ

Relay starts if there is time
***************************
Dryland - Varsity only

3 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)

Making the Grade

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

300 CH

5 x 300 on 5:00  EN1
100 Free/100 Back/100 Back

6 x 25 Sprint Medley on :45  SP3

6 x 50 Free turn technique on :50  EN1

• snap feet on somersaults
• 5 DK's off wall
• 3 hand-hits before breathing on breakout

6 x 25 MOPS on 1:00  SP3

100 CH EZ

4 x {2 x 50 Free on :40  EN2
      {1 x 50 Free on :35  EN2+
      {1 x 50 Free Sprint on 1:00  SP1
      {1 x 25 Stroke Sprint on 1:00  SP1

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

Relay Starts for CIC; Starts for Individual Swims

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

Four times through the following:

• 25-25-25 Crunches
• 50 Leg Lifts
• 100 Flutter Kicks
• :30 second plank, 3 pushups, :30 second plank, 3 pushups, :30 second plank
• 25 Back Stroke Rows (with Stretch Cordz)
• 50 Jump Ropes or Jumping Jacks
• 1 minute wall sit

Abate, Recede, Subside

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting:  5p

• Practice Structure:
• Likely State Qualifiers - Dryland from 4:30-5p, water practice from 5-7p
• Jess, Sarah, Alex, Erica, Cassie, Ryan, Andrew, Nick, Lucas, John, Zayle
• Region Prep Swimmers - Water practice from 4:30-6p, dryland from 6-30p
• Caveat - "C" swimmers practice from 4:30-5:30, dryland 5:30-6p
• Divers - 4:30 to 6:30p
• Wednesday's Practice (1/2 day) : everyone 12:30-2:30p ("C" team 12:30-2:00p)

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

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

3 x 5 x 50
  #1 - descend 1-5 on 1:00 EN1-EN3
  #2 - Thunderwalls (accelerate into every wall for turns and finishes) on 1:10 SP3
  #3 - Sprint on 1:30 SP1

7 x 200 BOSS on 3:30 EN2+ to SP1
descend the swim from 85%; always spring the Kick

Relay Starts for CIC relays; Starts for Individual Swims

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

5 x The following:

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

• 3 pull ups or 5 slow push-ups

• Wildcats

Harry Dean Stanton

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

***************************
5 x 200 Dr/K/S/K/Dr

6 x 25 Sprint Medley  on :45  SP3

3 x {100 Free on 1:05  EN2
      {100 Free on 1:15  EN1
      {100 Free on 1:05  EN2

4 x 25 MOPS on 1:00  SP3

Bobs

3 x {50 Free on :40  EN1
      {50 Stroke FAST on :40 EN3
      {50 Free on :40  EN1

Breath Control

Relay Starts

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

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

Stretch

Powers Boothe

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

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

Sploosh

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

300 CH

12 x 50 Swim/Kick on :55  EN1

6 x 25 Sprint Medley Kick  on :45 SP3

4 x {3 x 50 on :35  EN2+
      {1 x 50 Sprint on 1:00  EN3/SP1

6 x 25 Sprint Medley on :40 SP3

300 Free FAST on 5:00  EN3
3 x 50 Stroke Sprint on :50  SP2
1 minute break
200 Free FAST on 4:00  EN3
3 x 50 Stroke Sprint on :50 SP2
1 minute break
100 Free FAST on 3:00  EN3
3 x 50 Stroke Sprint on :50 SP2

5 x 50 CH EZ on 1:15  REC

20 x 50 Texas style on 1:00  EN1+
minimum of 7DK's off each wall

10 x Tough Guys on 1:30  EN3+

100 CH EZ

3 Sprint Turns
3 Sprint Starts
Relay Starts

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

4 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups

Stretch

Charlie Sheen

Swimming :  SCY
Training Group :  SAHS Varsity

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

***************************
7 x {1 x 50 CH Sprint on 1:00  SP2
      {1 x 100 CH EZ on the 4:00  REC

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
      {wildcats
      {1 minute plank

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

Patrick Swayze

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

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

    {3 x 25 Sprint Medley on :30 SP3

10 x 100 Free on 1:15  EN2
3, 6, 9 on 1:05

10 x 100 IM on 1:25  EN2
3, 6, 9 on 1:15

10 x 25 MOPS on 1:00 SP3

5 x 100 Breath control on 1:45 HYP

Dive Start Sprints
Relay starts

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

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

Stretch

Mi-Mi's Hair

Swimming:  SCY
Training Group: NLSC Silver

300 CH

5 x {1 x 100 Free on 1:30 EN1
      {1 x 100 IM on 1:30 EN2

12 x 50 FK on 1:10
partner pulls encouraged

Backstroke Turn practice (approx 10 minutes)

{200 Fly on 4:00  EN2+
{6 x 25 Breast on :45 EN1
{150 Fly on 3:00  EN2+
{6 x 25 Breast on :40 EN1
{100 Fly on 2:00  EN3
{6 x 25 Breast on :35 EN1
{50 Fly on 1:00  EN3
{6 x 25 Breast on :30 EN1

Start Practice
Relay start practice

Big 8? More like Crazy 8!

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

***************************
Components of a Pre-meet warm-up
total time needed - approximately 30 minutes

• 300 to loosen up
• Short set 500-700 yds to increase heart rate
• Turn Practice (MOPS)
• Sprint Medley
• Sprint Starts

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

7 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

***************************
5 x {1 x 100 IM 1:15  EN2
      {3 x 50 on :40/:40/1:00 (hold all under :35)  EN2
      {2 x 25 on :40 SPRINT SP3-SP2
      {1 x 100 Free Breath Control on 1:45  HYP

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

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

Southside hoo! Relay YOU! 9 x 100 Boo - yah!

300 CH

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

12 x 25 Spring Medley on :40  SP3

9 x 100 Free on 2:00  EN3
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

12 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:50
or 12 x 75  Breast on 1:15
or 30 x 25 Fly on :30

Start and Relay Start Practice

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

6 times through the following

30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
65 second plank

Together, as a group 2 rounds of Wildcats

501 - Eat your heart out Levi's

EHS - Varsity - PM
SCY

Equipment - fins,

12 x 200  on 3:15  EN1
alt IM D/S and K w/fins

Distance -

5 x 200 on 3:00  EN2+
must hold stroke count, work breakouts, and time (within 2 seconds)
must make 5 x 200's in a row with the above conditions

10 x 75 on 1:50  EN1-EN3
sprint Breakout and last 25

20 x 50 w/paddles BPA  on 1:05  EN3

10 x 50 Back on 1:00  EN1

Non-Distance -

20 x Texas 50's on :50
focus on clean and perfect somersaults

500 Fly or Breast no walls, but otherwise perfect/legal turns

21 x 50 IM Turns on 1:05  BPA
work every turn...be small at the wall
10 x 50 Back on 1:00  EN1

9 x 25 Sprint Medley on :40  SP3

Relay Starts

Team Meeting

• Bus leaves at 2:15 on Friday
• Next week's meet at Home vs Bartlett...and maybe Service
• Tomorrow's mental visualization