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

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Dryland -

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

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

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Dryland -

5 x through
{20 speed crunches
{20 fast back recoveries
{20 Speed swimmer pulls
{20 Spinal arm/leg flutters
{10 MB Smash Downs

Gorilla Style

Silver Workout Group
Service SCM
*********************************
10 x 50 Swim/Kick on 1:00

8 x 25 Sprint Kick w/fins on 1:00

Breast Technique work

9 x 75 Breast Sprint on 3:00

7 x 50 Back EZ on 1:05

Gorilla Jumps
7 x 20 on 1:15
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Dryland -

5 times through:

10 Push-ups
10 Jumping Jacks
20 R-knees
10 V-Ups
Lunge to bleachers
3 laps on stairs

Winner Take All

Silver Workout Group
Service SCM
*********************************
10 x 75 alt Back/Free on 1:15

Texas 300's:
1 x 300 on 4:45
1 x 250 on 4:45
2 x 300 on 4:45
2 x 250 on 4:45
3 x 300 on 4:45
3 x 250 on 4:45

8 x 25 Free Sprint Technique
focus on the "quick breath" and early catch
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Dryland -

5 x the following

1 Battle Rope IM

• 20 Slam Downs
• 30 Back Strokes
• 20 Crossovers
• 40 Arm Flutters

2 x {10-10-10 crunches

      {3 SLOW push ups

      {10 Jumping Jacks

More Time

Silver Workout Group
Service SCM
*********************************
10 x 50 Swim/Kick

20 x 75 Back/Brst on 1:30
w/paddles

Crossover Turn Practice for 10 minutes

Backstroke tempo work for 10 minutes
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Dryland -

9 x {25-25-25 Crunches
      {10 Med Ball Slam Downs

Get off my desk!

Silver Workout Group
Service SCM
*********************************
10 x 100 on 1:50 alt Free/IM

3 Sprint Free Turns on 1:00

20 x 75 Flutter kick w/ fins on 1:15

10 x 200 Back stroke on 3:40

9 x 25 Sprint Medley on :45
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Dryland -

5 x through with stretch cords:

30 swimmer pulls
60 Backstroke recoveries
30 breaststroke outsweeps
40 tricep finishes
2 minute recovery (40 crunches)

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
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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

It's Like Deja Vu...all over again

Silver Workout Group
Service SCM
*********************************
10 x 37.5 on 1:00  EN1
25 Breast/12.5 Free

3 x 25 Breast on 1:00  SP3
Turn Sprints 

3 x 50 Breast w/ paddles 1:15  Technique
focus on sculling aspects of Breast technique

10 x 50 Breast w/paddles BPA on 1:20  EN3

5 x 50 CH EZ on 1:15  REC

3 x 75 Sprint on 5:00  SP2
25 Breast/50 Free

100 CH EZ
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Dryland -

7 x {20 FAST Jump Ropes
      {20 FAST Med Ball Slam Downs
      {20 FAST Back Stroke Recoveries w/ Stretch Cords
      {1 minute rest

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)
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Dryland -

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

The Boys in the Boat

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

w/u: with sculling drills

3 Breaststroke/Fly Sprint Turns on 1:00

5 x {75 Breast on 1:30 FAST
      {75 Free on 1:30 FAST
      {50 Free on 1:30 FAST

4 x 75 Back EZ on 1:45

20 x 25 DK FAST on :40
SLOB w/ fins

100 CH EZ
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Dryland -

5 x {Black Rope IM's
           8 Throw Downs
           8 Backstroke Rows
           8 Cross overs
           16 Arm Flutters
      {10 Chest Fly's on the Stretch cordz
      {10 Backstroke Rows
      {25-25-25 Crunches
      {5 SLOW Push Ups

      {streamline lunge to bleachers

      {2 bleacher laps

      {recovery walk back to ropes

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
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Dryland -

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

Possums like Fish Sandwiches

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

10 x 50 on 1:05
25 Brst/25 Free

6 x 25 Sprint Medley on :45  SP3
4 x 25 Sprint Turns on 1:00 SP3

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

3 x {5 x 50 on :50  EN2
      {25 Free/25 Back
      {
      {2 x 25 on 1:00  SP3
      {Sprint DK under H20 1/2 way, ez swim the rest

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

5 x {Black Rope IM's
           8 Throw Downs
           8 Backstroke Rows
           8 Cross overs
           16 Arm Flutters
      {25-25-25 Crunches
      {5 SLOW Push Ups

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
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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

Add it up! Add it up! Add it up!

Silver Workout Group
Service and UAA SCM
*********************************
Start Practice

8 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

7 x 100 on 4:00
Sprint 75 Free, rest :30 seconds, Sprint 25 Best non-Free

5 x 50 CH EZ on 1:15

3 x Sprint Backstroke turns on 1:00

10 x 25 DK w/fins on 1:00
Dive into deep end, DK Sprint to 1st crossing black line, somersault and return w/ Sprint DK, climb out.

Breath Control Bobs for cool down
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Dryland -

7x {3 SLOW Push-ups and then immediately into
     {10 Sprint R-Knees
     {1 minute rest

Good times that make you Sad

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

12 x 100 on 1:50
75 Free/25 non-Free

6 x 25 Sprint Medley on :40

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

10 x 50 BPA on 1:10
Free

5 x 200 Back on 3:45
watch turns...no DQ's

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

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Dryland -

5 x through
{25-25-25 Crunches
{5 Slow Push-ups
{25 Jumping Jacks
{15 supermen (spinal lifts)

East Coast Weather News

Silver Workout Group
Service and UAA SCM
*********************************

10 x 50 Free/Back on 1:00

6 x 25 Sprint Medley on :40

4 x 25 Backstroke Sprint Turns on 1:00

5 x {3 x 50 "make them" on :50
      {1 x 50  EZ on 1:10
      {1 x 50 Best non-Free stroke Sprint on 1:20

3 x 50 CH EZ on 1:15

20 x 25 w/fins on :30
odds DK SLOB 
evens Fly

4 x 75 Breath Control Free on 1:30
3/5/7

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

Dryland -

Everything FAST 5 x through

7 med ball through downs or 7 squat jumps
10 R-Knees
10 crunches
20 Jumping Jacks
10 R-Knees
1 minute rest

Hotel California

Silver Workout Group
Service and UAA SCM
*********************************

10 x 50 Breast/Free on 1:00

9 x 25 Sprint Medley on :40

5 x 25 Free Sprint Turns on 1:00

20 x 50 BPA w/fins on 1:00
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

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Dryland -

Coach's Choice 500 Abs

Life in the Fast Lane

Silver Workout Group
Service and UAA SCM
*********************************

10 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

5 x 25 Transition Turn Sprints on 1:00

5 x 100 IM on 4:00
Maximum Speed Every swim!
recommend to swim EZ 50 after each during rest period

5 x 50 CH EZ on 1:15

20 x 25 on :30 w/fins
Fly odds/DK SLOB evens

200 CH EZ

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Dryland -

Coach's Choice 200 Abs/40 Pushups

Take It to the Limit

Silver Workout Group
Service and UAA SCM
***************************

3 x 300 on 6:00  EN1
100 Free/100 Back/100 Back

6 x 25 Sprint Medley on :45  SP3

6 x 25 Free turn technique on 1:00  SP3

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

100 CH EZ

4 x {2 x 50 Free on :55  EN2
      {1 x 50 Free on :45  EN2+
      {1 x 50 Free Sprint on 1:00  SP1
      {1 x 25 Stroke Sprint on 1:00  SP1

9 x 100 on 1:55  EN1
last 25 non-Free

***************************
Dryland - (adjust as needed_

Three 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

Anti Facebook Politics

Silver Workout Group
Service and UAA SCM
*********************************
10 x 50 Free/Back on 1:00

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!!

7 x 50 FK
3 x 50 Breast Sprint on 1:30

200 CH EZ

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Dryland -

7 x through the following:

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