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)

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
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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

It's Gonna Happen Again

Silver Workout Group
Service SCM
*********************************
15 x 37.5  on 1:15
Fr/Brst/Fr

7 x 25 Sprint Turns on 1:15

5 x 200 Back on 3:30

3 x {1 x 50 Dive Start Sprint Best Stroke on 1:00
      {1 x 50 CH EZ on 1:00

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

5 x Through

10 Sprint R-Knees
1 minute break
10 Sprint Free Pulls (stretch cordz)
1 minute Break
5 Sprint Push-ups

Erudite...more like Aerudie

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

4 x 200 on 4:00
100 Back/100 Brst

5 Sprint open turns from middle of pool on 1:00

15 x 50 BPA on :55
alt 50 Free with fins and 50 DK SLOB with fins

3 x 100 Free on 1:40
EZ 100 on 2:20
3 x 100 Free on 1:30
2 EZ 100's on 2:30
3 x 100 Free on 1:20

200 Cool down

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Dryland - TBD

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

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

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

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

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

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

Dryland -

Coach's Choice 500 Abs

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

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

Dryland -

7 x through the following:

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

Space Oddity Changes

Silver Workout Group
Service and UAA SCM
*********************************
12 x 50 Free on :55

9 x 25 Sprint Medley on :40
at least 3 Breast

5 x 25 Sprint Turns on 1:00

2 x {3 x 25 Fly on :40  smooth and relaxed
      {1 x 50 Fly/Back on :55   build the fly, quick tempo on Back
      {1 x 50 Back on :50  build
      {1 x 50 Back/Breast on :55  build the back, good rhythm on Breast
      {1 x 50 Breast on :55  build
      {1 x 50 Breast/Free on :50  build the breast, quick tempo on Free
      {1 x 75 Free on 3:00   FAST

100 CH EZ

10 x 75 Free on 1:45
breath 3,5,7 by 25's

200 CH EZ

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

Dryland -
Coache's Choice light plyometrics and 100 Abs

Ground Control to Major Tom

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

10 x 100 Back on 1:50

9 x 25 Sprint Medley on :40

3x{50 Free Sprint from a push on 1:00
     {25 (1/2 Fly, 1/2 Free) Sprint on 1:00
     {25 (1/2 Free, 1/2 Breast) Sprint on 1:00

100 CH EZ

6 x 25 Sprint Turns on 1:00
from the middle of the pool

10 x 100 IM on 1:50

200 Cool down

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

Dryland -
Coach's Choice Plyometrics and 200 Abs

Erudite 10

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

10 x 25 on :30
choice

5 x 25 on 1:00
Turn Sprints 

10 x 50 on :55
Free/Back

10 x 75 on 1:20
Free/Fly/Free

10 x 100 on 1:50
Free/Free/Brst/Free

10 x 25 climb out Sprints on 1:00
start each 25 with a climbout and a dive

200 Cool down

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

Dryland -
300 Abs - Focus on Speed and precision
Coaches choice

25 Chickens

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

12 x 75 SKS on 1:30

5 Sprint Turns (Free) on 1:00

20 x 25 on :30
alt DK SLOB and Fly w/fins

6 x 75 on 2:30 Sprint
25 Fly/50 Free

8 x 50 on 1:15 Breast
focus on MDPS

6 x 75 on 2:30 Sprint
25 Breast/50 Free

200 Cool down

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

Dryland -
600 Abs and 30 push ups
Coaches choice

Crocodile

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

10 x 100 on 1:55
50 Breast/50 Free

5 Sprint Turns (Breast to Free) on 1:00

18 x 50 Race Pace on 2:00, 1:30, 1:00
High Energy...let's get pumped...everyone on the same intervall

5 x 50 CH EZ on 1:15

10 x 50 DK SLOB w/fins on 1:05

200 Cool down

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

Dryland -
500 Abs and 50 push ups
focus on obliques
Coaches choice