One More Hour

Silver Workout Group
Service SCM
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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
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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

Erudite 10

Silver Workout Group
Service and UAA SCM
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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

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

Powers Boothe

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

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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
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Dryland

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

Stretch

Patrick Swayze

Swimming :  SCY
Training Group :  SAHS Varsity
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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

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Dryland

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

Stretch

Captain my Captain

Swimming:  SCY
Training Group: SAHS Varsity
Team Meeting @ 6p to announce team captains

300 CH

12 x 75 @ 1:20  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :40/1:00  EN2/EN3
      {2 x 25 Brst FAST on :40 EN3

500 FK EN1

5 x {75 [50Free/25Back] FAST on 2:20 EN3
      {125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)

6 x 75 Breath 5, 7, 9 on 1:20  HYP

6 x 200 BOSS on 5:00  EN3
(150 Fast Swim/50 Sprint Kick w/fins)

6 x 50 CH EZ on 1:15  REC

6 x 25 Dive Start Sprint

Relay Starts

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Dryland

6 times through the following:

20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees
5 Burpees
20 arm flutters with Battle Ropes

2 rounds of Wildcats

Touch the Wall

Silver Group, SCY

20 x 50 Back; 2x[5 on :55, 5 on :50]

20 x 25 Fly
[1-10 on :40 no fins, 11-20 on :30 w/ fins]

20 x 50 FK/DK SLOB on :55
w/DragSox & Fins

20 x 25 Sprint w/ Fins on :30
with climb outs

20 x 25 Back to Breast turns in the deep end on :40

20 Deep Water flip turns with Vert Kick and with fins

Racing is a matter of spirit not strength.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

4x{1 x 100 on 1:40 IM EN1
{1 x 100 on 1:45 [75 Back, 25 FK SLOB] EN1
{1 x 100 on 1:30, 1:20, 1:10 Free EN1-EN3

12 x 25 on :45 Sprint Medley SP3

14 x 50 on 1:00 200 IM turns [sprint the turns] EN1-SP3

9 x 50 on 1:15 FK or DK descend 1-3; 4-6; 7-9 EN1-EN3

7 x 100 on 1:30 Breath Control 3, 5, 7, 9 HYP
turns count as 3 strokes, 3 hand hit minimum off each wall

3x{3 x 50 on 1:00 Stroke descend 1-3 EN1-EN3
{1 x 150 on 1:55 Free EN2+

Start Practice & Relay Starts

4,550 Yards