Wedge Tailed

Gold Workout Group
Palmer SCY
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Basic Coach Matt warm-up

20 minutes of Breaststroke Technique

7 x 100 IM on 1:45
Fly/Bk/Free at 90%, Brst focus on efficiency

10 x 50 on 1:30
DK BPA

20 minutes of Crossover Turn Work

Relays

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Dryland -
None

Crystal Dog

Silver Workout Group
Service SCM
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Start Practice - 3 backstroke starts

8 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

7 x 100 on 4:00
Sprint 75 Free, rest :30 seconds, Sprint 25 Back

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.

Breath Control Bobs for cool down
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Dryland -

7x {3 SLOW Push-ups and then immediately into
     {10 Sprint R-Knees
     {1 minute rest

The Boys in the Boat

Silver Workout Group
Service SCM
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Racing Start Practice

w/u: with sculling drills

3 Breaststroke/Fly Sprint Turns on 1:00

5 x {75 Breast on 1:30 FAST
      {75 Free on 1:30 FAST
      {50 Free on 1:30 FAST

4 x 75 Back EZ on 1:45

20 x 25 DK FAST on :40
SLOB w/ fins

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
      {10 Chest Fly's on the Stretch cordz
      {10 Backstroke Rows
      {25-25-25 Crunches
      {5 SLOW Push Ups

      {streamline lunge to bleachers

      {2 bleacher laps

      {recovery walk back to ropes

Like Jason Bourne

Silver Workout Group
Service SCM
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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
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Dryland -

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

China Girl

Silver Workout Group
Service and UAA SCM
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10 x 75 Free/Breast/Free on 1:30

9 x 25 Sprint Medley
at least 3 Breast

5 minutes of Back to Breast turns

6 x 50 on 2:00 FAST
25 Back/25 Brst

50 CH EZ

20 x 25 DK SLOB on :30
w/fins

6 x 50 Free w/fins Sprint on 1:30

200 CH EZ

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Dryland -
Coach's Choice Plyometrics and 150 Abs

Crocodile

Silver Workout Group
Service and UAA SCM
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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

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

A Ha! Cry Wolves - ooooo

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss previous week & meet, upcoming week & meet agains ER

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300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

10 x 10 yard sprints SP3
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.

12 x 50 Free/Back on :45  EN2
Practice DK/FK transition

7 x 100 Free on 1:15  EN2
2 x 3 x 75 [25Fly/25Back/25Breast]  on :55/1:05/1:15
6 x 100 Free on 1:10  EN2
9 x 50 Back hold :35 or better alt :40/:50
5 x 100 Free on 1:05  EN2+
rest 2 minutes
300 Free Fast on 5:00  EN3
300 Free FAST!!! work turns...TIMED!!!  EN3+

12 x 100 Back on 1:30 EN1

10 x 10 yard sprints SP3
Practice DK/FK transition

Practice Starts focusing on the same DK/FK transition

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Dryland

with stretch cords
4 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

with med balls and a partner, reps are per person
3 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers

Sterling

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30
Swim/Kick/Swim

10 x 10 yards
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.

10 x 50 Free/Back on 1:10
Practice DK/FK transition

12 x 25 Sprint Medley Kick on :45

3 x 200 FK on 6:00
Timed Record Times

Practice Starts focusing on the same DK/FK transition

Curious George is not a Monkey!

Dryland:

7 x {30 Backstroke Rows with Stretch Cords
      {10 Push-up shrugs

Swim Practice:

1000 Free w/ snorkel, paddles, fins  EN1

10 x 200 on 3:15  EN2
[50 Brst/150 Free]

40 x 25 on :30  EN2
alt DK SLOB and Fly Swim

Wednesday Girl

300 CH

12 x 75 SKS on 1:15  EN1
12 x 25 Sprint Medley on :30  SP3

10 x 75 MDPS Build on 1:20/1:10/1:00  EN1-EN3
9 x 100 BPA on 2:00  EN3
8 x 75 on 1:20  EN1

w/ fins {4 x 25 DK SLOB on :30  EN1
           {4 x 25 Fly on :30  EN2
           {4 x 50 DK SLOB on 1:00  EN1
           {4 x 25 Fly on :30  EN2
           {4 x 75 DK SLOB on 1:30  EN1
           {4 x 25 Fly on :30  EN2
           {4 x 100 DK SLOB on 2:00  EN1

5,550 yds

Swimming doesn't build character. It eliminates weak ones.

EHS - Varsity - PM
SCY

Equipment - fins, tempo trainers


5x{1 x 200 on 2:55 Free/Back EN1
    {3 x 50 on :55 Swim/FK SLOB EN1

10 x 50 Free w/fins on :55 Free EN2
  10 kicks on side every 3 hand hits
  really working on staying connected durring the kick

4 x {5 x 100 on 1:25 [75 Free/25 short axis CH] EN2
      {4 x 25 on :45 DK SLOB [under H2O as far as you can go] HYP

20 x {1 x 25 on :30 Fly (or DK SLOB) EN2
        {1 x 25 on :30 Back (7 DK's off wall) EN1

Distance - 

10 x 100 on 1:30  EN2
working with tempo trainer

10 x Texas 50's on :55  EN2
work the turns

 Non-Distance - 

20 x 50 DK SLOB w/fins on 1:05  EN3
BPA

6 x 75 on 1:45  HYP
Brst, Fr, Bk Breath Control 

Winning is the science of being totally prepared

EHS - Varsity - PM
SCY

Equipment - fins, kb, paddles, snorkels

5 x 200 SKIDS continuous EN1
Swim, Kick, IM, Drill (non-Free), Swim

Distance Group - 1 minute rest between sets
4 x 250 w/fins, paddles, snorkels on 3:15
work DPS
6 x 500 on 7:30 EN2-EN3
   descend 1-3; 85%-90% negsplit
   descend 4-6; 85%-100% negsplit
get times and work breathing pattern

Sprint/Mid-D Groups - 3 x { 4 x 200 Fr or Bk w/fins and paddles on 2:45 EN1
      {1 min break
      {1 x 200 Fr, Bk, or IM Broken at 50's on 5:00 SP2
      {round: #1 broken for :10, #2 broken for :15, #3 broken for :20
5 min active rest
1 x 200 for time trying to beat first broken 200  SP1

Everyone -
12 x 100 K SLOB w/ fins on 1:30 EN2

20 x 25 Fly on :30

Starts Time - Back


Dryland :

7 x {12 Med Ball slam downs from blocks
      {10 Backstrokes/5 Jumping Jacks with ropes
      {10 Decline Push-ups
      {20 Swimmers pulls on bands
      {10 TRX twisting crunches

Make your life a mission – not an intermission

NLSC Gold Boys - AM
SCM


Equipment - fins, cp


12 x 75 on 1:20 alt Free/Back DKS EN1

3 x 300 IM on 4:40/4:30/4:20 EN1-EN2+

14 x 100 alt Free/IM EN2-EN1/EN2-EN3
1:30/1:30, 1:30/1:25, 1:30/1:20, 1:40/1:20, 1:50/1:20, 2:00/1:20, 2:10/1:20
20 x 75 on 1:10 DK SLOB EN2
w/fins

9 x 50 on 1:00 7+ fast DK's off each wall EN2

20 x 25 on :40 Fly EN2


Breath Control set