That Was Yesterday, and Yesterday's Gone

Silver Workout Group
Service SCM
*********************************
300 Choice

8 x 75 SKS on 130

10 x 100 alt Free/Back on 1:45
or
12 x 75 alt Free/Breast on 1:20

20 x 50 BPA FK w/fins on 1:05

12 x 25 Sprint Medley on :45
*********************************
Dryland -

Running, Pushups, and Hills

You broke it...you bought it.

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=

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

8 x 25 MOPS on :45  SP3

1 x 100 Free Sprint on 2:30  SP1
2 x 50 Free Sprint on 1:30  SP1
4 x 25 Free Sprint on 1:00  SP1
3 x 50 Free FAST on :40  EN3
1 minute rest
1 x 200 Free Sprint  on 3:00  SP2
20 x 25 Fly on :30  EN2

9 x 100 Back on 1:30 EN1

3 x {1 x 25 Stroke Sprint on :30  SP3
      {2 x 50 Free on :45  EN1
      {1 x 75 Stroke Sprint on 1:15  SP2
      {3 x 50 CH EZ on 1:15  REC
Goal is BT 100, when adding 25 and 75 stroke sprint

5 x 100 Free Breath Control on 1:45  HYP
descend from 17 by 2 each time

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

7 x The following take about 3-4 minutes rest between each
do each ALL OUT FAST!!!!

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

Aquaman

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

300 CH

8 x 75 SKS on 1:20 EN1

9 x 25 Sprint Medley on :40  SP3

7 x 100 on 1:30  EN1-EN3
75 Free/25 Stroke; descend 1-7 to 95% or better

3 x {1 x 300 Free FAST on 3:30 EN2
      {3 x 50 Stroke Sprint on 1:20  EN3-SP2
      {1 minute rest

5 x 50 CH EZ on 1:10 REC

9 x 50 Stroke Sprint on 2:00  SP1+

10 x 75 Breath Control on 1:30  HYP
Breath 3, 5, 7

1000 Kick Partner Pulls

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

4 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)

Fungus Cookies Stink

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

• previous week meet, upcoming week
• Performances of the meet : All of our relays, 1st-3rd in all girls, 1st-2nd in all boys relays.  Brianne, Lauren, and Zayle were all double winners.
• meet will be at West - Bus leaves from SAHS Gym Door at 2:20p, please be there by 2:10p
• drag...wear it!
• 
  

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

12 x 50 Free on :50 EN1

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30, Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:30/3:00 EN2

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back on :50  EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins

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

Set "X" is below in the brackets [ ]

[50 Jumping Jacks
Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

Lung to Stairs
3 up/down loops of stairs
Lung to Wall behind blocks
1 minute wall sit]

1 time through Set "X" then:
with stretch cords
2 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers

1 time through Set "X"

Bloop

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

300 CH

6 x 75 on 1:10  EN1
rotate 25 kick through

9 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 6:00  SP2
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

3 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

Open Turn Practice

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

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups

Stretch

The Nasty Nine

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

300 CH

8 x 100 on 1:30  EN1
rotate 25 kick through

12 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 4:00  SP1
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

6 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

Open Turn 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

Fury Road

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

9 x 50 TT on 1:00 EN1

work exits and turns

7 x 200 [100Fr/100Back or IM] on 2:50  EN2

10 x 50 Free/DK on :45  EN2

9 x 25 Kick Sprint Medley on :45  SP3

5 minutes Start Practice

We want to be moving forward BEFORE

we leave the block.

12 x 75 Best non-Free Stroke on 3:00  EN3/SP1

from a start

7 x 50 CH EZ on 1:15 REC

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

Dryland

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank

Drifting....Falling

12 x 50 Free on :50 EN1
paddles

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30,    Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:300/2:50  EN2
paddles

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back w/fins on :45  EN2

100 CH EZ

6,300 yards

Don't you lose my number

EHS - Varsity - PM
SCY

12 x 50 Free on :50 EN1
Jesi, Ena, Eddie, Noah - w/pt paddles or catch paddles

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30, Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:300/2:50  EN2
Jesi, Ena, Eddie, Noah - w/paddles

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back w/fins on :45  EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins

100 CH EZ

6,300 yards

Natty Greene

NLSC - Gold - AM
SCY

12 x 50 IMO/Fr,Bk,Brst on :50  EN1

8 x 100 on 1:30 EN2
rotate 25 kick through

1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :50 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :45 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :40 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :35 EN1
1 x 100 Free on 1:30 EN1+

4 x 300 on 4:40 EN2
rotate 100 IM through, everything after the IM is Free, every thing before is Stroke

25 x 50 w/ fins EN2-EN3-EN1
5 Kick on :50 K, 5 Swim on :35, 5 Kick on :55, 5 swim on :30, 5 Kick on 1:00

Slap yo mama

EHS - Varsity - PM
SCY

300 rev IM DKS

8 x 200 on 3:10  EN1
rotate 25 kick through

8 x 75 on 1:20  EN1-EN2+
desc 1-4 Free; 5-8 non-free

8 x 25 on :40  SP3
odds rocket, evens rev-rocket


9 x 100 on 5:00 SP2
Stroke

12 x 50 on 1:10 REC

Taupo Bungee

10 x 100 Fr, Strk, Kick, Fr on 1:40  EN2

8 x {75 (50Fr/25Strk) on 1:15 EN2+
      {50 Breath Control on 1:00 HYP

12 x 25 on 1:00  SP3
sprint 1/2 25 kick
work exits, breakouts

100 CH EZ

The whipping wind drives the water, cresting, capping.

300 rev IM dks

10 x 100 K w/fins on 1:40  EN1

6 x {100 Fr (25 fisted, 25 MDPS, 50 Build) on 1:30  EN1-EN2
      {25 CH Sprint on :40  SP3

9 x 25 Sprint Medley MOP  on :45  SP3
work turns

Distance-

3 x 500 Free
#1 w/fins, paddles, snorkels on 7:00  EN2
#2-#3 BOSSS on 8:00  EN3

5 x 50 Back CH EZ

6 x 75 Breath Control 3,5,7 on 1:30  HYP

1 x 500 w/fins, paddles, snorkels on 7:00  EN1

non-Distance-

1 x {3 x 50 Strk BPA on :40  EN3
      {300 Free (hold 1:15's OB) on 4:30  EN2|+
      {3 x 50 Strk BPA on :40  EN3
      {5 x 50 CH EZ on 1:00  REC

6 x 75 kick w/fins on 1:30 EN1-SP3
rotate 25 sprint kick through

3 x {50 dive start sprint on 1:00  SP2
      {100 CH EZ on 4:00  REC

• Relay Starts
• Team Meeting

The Wolves Feed the Thunderbird

EHS - Varsity - PM
SCY

10 x 100 on 1:30  EN1 (on 1:20 for traveling swimmers)
alt free/IM

8 x 75 on 1:10  EN1-EN3
descend 1-4 Fr/Strk/Fr; 5-8 Strk/Fr/Strk

12 x 50 IMO/Fr on :50 EN2

8 x 50 S/K on :50 EN2+

9 x 25 Sprint Medley on 1:00  SP3

Traveling Swimmers -

10 x 200
1-5 Free to Back progressive on 2:45  EN2
6-10 Back descend time and add :05 to the interval each 200 - 2:45, 2:50, 2:55, 3:00, 3:05  EN2-EN3
text me times on the last 5 100's.

Non-traveling Swimmers -

T-Bird Sweep and Dive Start Sprints

Waaaarrriors....

EHS - Varsity - PM
SCY

Equipment - fins

12 x 50 S/K on 1:00 EN1
no two consecutive 50's can be the same stroke/kick

9 x 25 Sprint Medley on :45  SP3

Turn Time - 

flip turn progression work

6 x 25 MOPS on 1:00  SP3

20 x Texas 50's on :50  EN2

7 x 50 on 3:00
Dive Start Sprints w/fins

Start Time - 

Relay Start Progression

Relay Start Practice

It's fun to swim at the ....

NLSC - Gold - AM
SCM

Equipment - Tempo Trainer

5 x{1 x 50 Swim/Kick on 1:00
     {1 x 50 Free/Brst on :55
     {1 x 50 Fr/ Back on :50

3 x {1, 2, 3 x 100 Free on 1:30 EN1
      {1 x 200 Back on 3:15 EN3
work the tempo on the back with tempo trainer

3 x {1 x 25 Kick (sprint 1/2, EZ 1/2) on 1:00  SP3
      {1 x 50 Stroke FAST on 1:00  EN3
      {1 x 75 Free on 1:00  EN3

100 CH REC

This is how we do it.

1 x 300 on 5:00 rev IM DKS REC

8 x 125 on 1:55 IM double the Free EN1

6 x 25 on :45 MOPS SP3

2x{1 x 100 on 1:30 Free EN1

{1 x 150 on 2:00 Free EN2

{1 x 200 on 2:20 Free EN3

{4 x 50 on :50 S/K Stroke EN1

{2 x 75 on 1:30 Breast/Free/Back Breath Control HYP

1x{1 x 500 on 7:00 IM EN1

{10 x 25 on :30 Fly EN2

2x{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:20 EN1
{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:15 EN2
{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:10 EN3
{1 x 100 back on 1:30 EN1

1x{3 x 100 free on 1:10 EN3
{3 x 100 back on 1:40 EN1

Relay Starts (approx 200 yards)

6,000 Yards

Champions keep playing until they get it right.

1 minute rest between sets

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

10 x 100 on 1:30 Free/Back EN1
[75 Free/25 Back with 7 DK's off last wall]

3 x 50 on 1:00 BPA FK or DK EN3
1 x 100 on 1:20 IM EN2
3 x 50 on 1:00 BPA FK or DK EN3
2 x 100 on 1:25 IM EN1
3 x 50 on 1:00 BPA FK or DK EN3
3 x 100 on 1:30 IM EN1
3 x 50 on 1:00 BPA FK or DK EN3

4x{1 x 75 on 1:30 Stroke Build EN1-EN2
{1 x 50 on 1:00 Stroke BPA EN3
{1 x 200 on 2:30 Free EN2

1 x 100 CH EZ

3,700 Yards