Out for Delivery

Silver Workout Group
Service SCM
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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

528,600 minutes

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

8 x 37.5 on 1:05
SKS

12 x 50 Free continuous w/ 10 Chest Flys after each 50
100 Breast Easy
12 x 50 Back continuous w/12 Backstroke Rows after each 50
100 Breast Easy

20 x 25 on :40 w/ fins
odds are Heads Up FK 1/2, Breast with FK 1/2 (sprint)
evens are Fly

100 CH EZ

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Dryland -

1 round of stadium stairs at Service FBS
3 rounds of slow dips
3 rounds of slow push-ups

Do You Know the Way to San Jose?

Silver/Gold Workout Group
Service SCM
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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

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

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
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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)
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By the Time I Get to Phoenix

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************
300 CH

10 x 100 on 1:40/(1:50)
75 Free/25 non-Free

6 x 25 Sprint Medley

4 x {2 x 50 Back on :50/(:55) Quick and Light
      {1 x 50 Back on :55/(1:00) Build
      {1 x 50 Back on :50/(:55) FAST
      {1 x 100 Breast on 2:30/(2:30)  EZ

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

10 x 50 Breast FAST on 1:15/(1:15)
work on timing...try to have heals up by the time hands are shooting forward.

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
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Dryland -

5 x through
{25-25-25 Crunches
{7 diving board pull ups
{5 SLOW Push-ups
{10 Squats
{10 Lunges

The Prospector

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
*********************************

300 CH

12 x 100 on 1:40/(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

5 x 200 Back on 3:30/(3:45)
watch turns...no DQ's

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

It's Like Deja Vu All Over Again

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

• previous week meet, upcoming week
• Performances of the meet : Nick 100 Back, Elias 100 Breast, Madison B 100 Breast.\
• meet with Bartlett.  Sr Night.  No bus, be at the pool by 2:45p
• discuss importance warming up and cooling (recovery swimming) down

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300 CH

5 x {4 x 100 Free on 1:20  EN1
      {1 x 100 IM on 1:40  EN1-EN3
        descend IM's 1-5 to 90% or better

6 x 200 FK or DK w/ fins alt 3:10/2:50  EN1/EN2+

12 x 125 [25Bk, 25Brst, 75Free]  on 2:05  EN2+

20 x 25 Fly on :30  EN2

3 x 300 Back on 4:45  EN1

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Dryland

Five times through

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

Ocotopus

Swimming:  SCM
Training Group: NLSC Silver

300 CH

6 x 75 Free Rotate 25 Kick through on 1:20

10 x 25 Fly on :50

10 x 50 Breast/Free FAST on 1:15

10 x 25 Fly on :40

3 x 300 Back w/ :20 rest after each
5 DK's off each wall

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!
• 
  

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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
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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"

Stink Bugs

Swimming:  SCY
Training Group: NLSC Silver

300 CH

12 x 50 Swim/Kick on :55

Backstroke Turns in Deep End

20 x 50 FK w/fins on :50
or 16 x 50 FK wo/fins on 1:05

12 x 75 on 1:20
odds 50Back/25Brst
evens 25Back/50Brst

9 x 25 Sprint Medley on :45
at least 3 Backstroke

Onomatopoeia

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

• previous week meet, upcoming week
• Performances of the meet : The entire girls team...1st and 2nd in every relay, 1st and 2nd in diving, 1st-3rd in 200IM, 50 Free, 100 Free, and 500 Free.
• meet with East.  Be at the pool by 2:45p.  No Bus
• I will be making arrangements with Coach Paula to create some close races with the Thunderbirds.

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300 CH

8 x 100 on 1:40 EN1
rotate 25 kick through

10 x 25 Fly on :30  EN2

10 x 200 Back on 1:50  EN2

10 x 25 Fly on :30 EN2

20 x 50 BPA Kick w/fins on 1:05  EN3

10 x 25 Fly on :30 EN2

10 x 25 Fr Sprint with fins on 1:00  SP3

5 x 50 CH EZ on 1:10

Silver Panda

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 100 Free Rotate 25 Kick through on 1:45  EN1

10 x 25 Fly on :40  EN2

10 x 50 BPA on 1:15  EN3
Free/FK SLOB

10 x 25 Fly on :40  EN2

7 x 200 Back on 3:30  EN2

Anniversary

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 50 on 1:00 IMO/Brst EN1

8 x 75 on 1:30 Brst/Fr EN2
25 Single Pull-dbl Kick/25 build/25 Sprint

6 x 25 on :45 sprint medley SP3

1 x 500 Bk EN1

2 x 6 x 75 on 1:20 IM transitions EN2

20 x 25 on :40 Fly EN2

Welcome Back Carter

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

• previous week meet, upcoming week
• Performances of the meet : Stas 200/500 Free, Girls 50 Free (Jess, Alex, Skylar sweep), Savana/Madison 1st/2nd in diving.
• Get in on time for warm-ups
• Good job checking in before/after races.
• meet with Service.  Be at the pool by 2:45p.  No Buss
• discuss importance of early catch when sprinting Free

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300 CH

5 x {4 x 100 Free on 1:20  EN1
      {1 x 100 IM on 1:40  EN1-EN3
        descend IM's 1-5 to 90% or better

6 x 200 FK or DK w/ fins alt 3:10/2:50  EN1/EN2+

12 x 125 [25Bk, 25Brst, 75Free]  on 2:05  EN2+

20 x 25 Fly on :30  EN2

3 x 300 Back on 4:45  EN1

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Dryland

Five times through

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

Spoon

Swimming:  SCY
Training Group: NLSC Silver

300 CH

4 x {4 x 100 Free on 1:40  EN1
      {1 x 100 IM on 2:00  EN1-EN3
        descend IM's 1-5 to 90% or better

12 x 50 FK or DK SLOB alt 1:15/1:00  EN1/EN2+

8 x 125 [25Bk, 25Brst, 75Free]  on 2:30  EN2+

16 x 25 Fly on :40  EN2

500 Back  EN1

Apple Turnover

1000 CH Warm-up

20 x 25 Fly on :30  EN2

20 x 50 on :50  EN2
Mid-pool 50's, work on turns

10 x 200 Back on 2:45  EN2

20 x 50 Brst/Free on :45  EN2
work Brst pull downs (streamline, Dolphin Kick, pull down, recover, breakout)

12 x 25 Fly Sprint Medley on :30  EN2

Relay starts

Conducting interviews for Captains during practice

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Dryland

Five times through

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

I'm Gonna Name Him "Heart"

300 CH w/u

Wildcats

5 x 200 Dr/K/S/K/Dr

20 x 200 EN1-2

• 1-5 Free on 2:50  EN1
• 6-15 Back on 2:50  EN2
• 16-20 IM on 2:50  EN2

5 x 200 FK on 4:00  EN2

12 x 25 Spring Medley Kick on :45  SP3

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Dryland

Four times through the following:

• 25-25-25 Crunches (right side-left side-regular)
• 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

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