Scrounge

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

12 x 25 Breast on :40

30 minutes of Breaststroke Technique

7 x 100 on 2:15
Fly, Back, Free are FAST
Breast is MDPS with great head position and fast hands

10 x 50 FK w/fins on 1:30 SPRINT

Relays and Racing

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Dryland -

400m run
Ultimate

Triple Threat

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

8 x 75 SKS on 1:45

6 x 25 Sprint Medley on :45

7 x 75 on 3:00
Sprint 50 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.

3 x 200 Back on 3:30
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Dryland -

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

6 Toed Cats

Silver Workout Group
Service SCM
*********************************
5-10 minutes of Dive Practice

500 CH Warm-up

12 x 100 on 1:55
alt Free/Back

2 Sprint finishes
2 Turn Sprints

3 x 50 CH EZ on 1:15

10 x 25 Sprint Kick w/fins

3 dive start 50's on 3:00

3 x 200 Back on 3:30
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Dryland-

5 times through

10 Sprint R-Knees
:30 seconds rest
5 Sprint Burpees
:30 seconds rest
12 Sprint Free Finishes (stretch cordz)

7 and the Ragged Tiger

Silver Workout Group
Service SCM
*********************************
300 CH Warm-up

12 x 37.5  Brst/Fr/Fr on 1:10

6 x 25 Sprint Medley

Take off drag suits

2 Sprint Finishes and 2 Sprint Turns on 1:00

3 x 50 CH EZ

3 x {1 x 75 Free Sprint on 3:00
      {1 x 50 Best non-Free on 2:30
      {1 x 25 CH Sprint on 2:00
1st round is kick with fins

5 x 50 CH EZ

Relays
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Dryland-

5 x through each of the following

30 Physio Ball Crunches
15 Hanging Knee Ups
20 Backstroke Rows
20 Chest Flys

8 Tracks Rock!

Silver Workout Group
Service SCM
*********************************
10 x 50 Free on 1:05

8 x 12.5 Sprint Finishes from middle of pool
focus on maximum speed and full extension

2 x 25 Sprint turns
focus on breakouts

500 IM (concentrate on IM transitions)
400 Breast (focus on full extention)
300 Back (5 DK's off each wall)
200 Free (5 DK's off each wall)
4 x 25 Fly Sprint with fins on 1:00 (maximum tempo)

4 x 25 on 1:00 Sprint
odds are Sprint FK
evens are Sprint Back (sprint kick and tempo)

4 x 75 Breath Control
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Dryland-

5 x through each of the following

Battle Ropes
10 x Wax On
10 x Wax Off
5 x Jumping Jack

25-25-25 Crunches
3 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
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Dryland-

9 x the following:

50 Flutter kicks
25 R-Knees
25-25-25 Crunches
25 Supermen
5 SLOW Push-ups

Vision Quest

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

10 x 75 on 1:30
50 Free/25 Breast

20 x 25 on :30
with fins, DK SLOB odds, Fly evens

12 x 100 on 1:55
odds are Fly-Fly-Bk-Fr
evens are Bk-Brst-Brst-Fr

5 x 50 on 3:00
Sprint Kick...no fins

5 x 50 CH EZ on 1:15

1 x 500 Free Sprint

5 x 50 CH EZ on 1:15
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Dryland-

Coach's Choice, at least 500 abs and 30 push ups

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

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
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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

Loophole

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

6 x 150 on 2:45
50 Free/ 50 IMO/ 50 Free

5 Spring Free or Back turns from middle of pool on 1:00

6 x {1 x 25 Back Sprint on :45
      {    lunge to a fast finish
      {1 x 100 Back on 1:45

5 x {50 Fly/Free on :50
      {50 Free on :45
      {50 Free on 1:00
      {50 Back on :55

10 x 25 FK Sprint on 1:00
w/fins

200 Cool down

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Dryland -
700 Abs and 35 push ups
Coaches choice

Potent

Swimming:  SCY
Training Group: NLSC Gold plus advanced Silver
****************************************

200 CH

12 x 50 IMO/Free on :50

9 x 25 Sprint Medley on :30

6 x {175 Free on 2:00 (older boys)/2:15 (Faster Girls and Silver)/2:30 (everyone else)
      {25 Fly on :30
      {2 x 25 CH EZ on :45

10 x 25 Sprint Kick on 1:00
SLOB

6 x {75 Bk/Bk/Brst on 1:05 (older boys, faster girls and silver)/ 1:15 everyone else)
      {75 Bk/Brst/Brst on 1:05/1:15

10 x 25 Sprint Kick on 1:00
SLOB

Turkey Relays (Coach's Choice)
****************************************

"So, have you ever eaten any?" I asked, genuinely curious. "Lynx meat?", she said, "Yeah...want some?" I did...it tasted like chicken.

Swimming :  SCY
Training Group :  SAHS Varsity

• Final Meet of the season this Friday against Dimond.  Let's bring it!  
• NO BUS; Be at the Dimond Pool by 2:40p
• 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=

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Get Fins

12 x 100 on 1:45  EN1
75 Free/25 Kick SLOB

6 x 25 MOPS on :50  SP3

10 x 25 Fly on :30  EN2
500 BOSS on 8:00  EN3-SP1
10 x 25 Fly on :30  EN2
5 x 50 Sprint Kick on 2:00  SP1+
5 x 100 Breath Control on 1:45
3 x 50 CH Sprint on 2:30  SP3
10 x 25 Fly  on :30  EN2

3 x 75 CH Sprint on 6:00  SP2
cool down after each

10 x 50 Free/non-Free on 1:05 EN1

Relay Starts/Starts
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Dryland

3 x the following on 3-4 minutes:
Thes are SPRINTS

{10 butterfly pulls w/stretchcords
10 tricep finishes w/stretchcords
5 pushups
10 R-knees
3 burpees}

2 rounds of wildcats

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

Foleyball

300 rev IM DKS

10 x 100 on 1:30/1:20/1:35  EN1-EN2

10 x 25 Sprint Kick SLOB  SP3

Team Meeting

3 x 300 Back w/ :10 rest  EN1

15 Minutes of Backstroke Turn Practice

Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.

NLSC Gold - AM
SCM

Equipment -

20 x 50 Transition Turns (dbl the Bk/Brst 50's) on 1:00 EN1

12 x 25 Sprint Medley Kick on :50 SP3

15 x 75 Free on 1:30 EN2
odds accelerate into 1st turn and sprint the remainder
evens accelerate into 2nd turn and sprint the remainder

9 x 25 Sprint Medley Kick on :50 SP3

8 x 125 IM on 2:05 EN2
dbl the Back work the back-brst turn

6 x 25 Sprint Medley Kick

Shallow End:

10 x {5 decline pushups
        {12.5m Fly Sprint
        {5 dips
        {12.5 Free no Breath
each round on the 2:00 SP2

You gotta be bad, you gotta be bold

NLSC Gold Boys - AM
SCM

Equipment - cp, snorkels, paddles, fins

14 x 100 on 1:40 EN1
1-7 free with cp & snorkels, 8-14 back with cp

20 x 50 on 1:00/:50 EN1/EN2
Swim/Kick

4 x {3 x 50 BPA Stroke on 1:20/1:10/1:00  EN3
      {3 x 25 Sprint Kick on 1:00 SP1
      {1 minute break

15 x 100 on 1:40 EN1+
Paddles & fins, 32 hand hits/100 kick the rest

The green light flashes, the flags goes up, churning and burning, they yearn for the cup.

NLSC Gold Boys - AM
SCM

Equipment - fins/monofins, catch paddles

12 x 75 on 1:25 EN1
alt 50 back/25 brst and 25 back/50 brst

Choice of:
10 x 200 Back on 3:20 EN2
w/catch paddles

             or

16 x 125 IM (dbl Brst) on 2:10 EN2

2.5 x {6 x 25 on :40 SP3
      {sprint kick with fins/monofins
      {
      {6 x 50 CH EZ on :55 EN1

Shallow End:
10 x 25 on 2:00 HYP SP3
dive in no brthr swim across/climb out
dive in no brthr under H20 back/climb out

100 Recovery Swim/Cool Down REC