The day I quit is the day I start to die

NLSC Gold Boys - PM

SCY

Begin Review Goal Sheets with the guys.  We will pay particular attention to specificity within each goal.

10 x 50 S/K on 1:00 EN1

practice crossover turns about 5 minutes

1 x 500 Free on 6:15 EN2
4 x 75 IM on 1:15 EN1

1 x 500 Free on 6:30 EN1

4 x 75 IM on 1:10 EN2

1 x 500 Back on 7:00 EN1

4 x 75 IM on 1:05 EN2+

5 x 50 CH EZ

1 x 300 Free or Back for time EN3+

record

10 x 100 kick with fins on 1:30 EN2

alt DK SLOB and Flutter Kick

15 x 50 on 1:20 EN2+

Tough Guys with 11 dips after each

5,200 yards

The difference between the impossible and the possible lies in a man's determination - Tommy Lasorda

NLSC Gold Boys - PM

SCY

Goal Setting Session part #2 - Check to see that the boys have downloaded the worksheet.  Boys that have not get 50 push-ups.  Set them on the path toward working on the sheet by discussing short term/long term goals and quantitative and qualitative.

12 x 75 SKS/KSK on 1:20 EN1

review and work on crossover turns

12 x 50 Bk/Brst on 1:00 EN2

8 x 200 on 3:10 EN2
rotate 50 brst through the 200's

500 sculling on back with paddles

8 x 75 Black Hole Brst on 1:45 EN3
These are fast!!!!

7 x 50 Recovery Swimming on :50 REC

4,550 yards

The greater danger for most of us is not that our aim is too high and we miss it, but that it is too low and we hit it. ~ Michelangelo

NLSC Gold Boys - PM

SCY

Goal Setting Session - We have goal setting worksheets to fill out and sign.  This will probably take 30-40 minutes.

Emphasis today will be on turns and streamlines.

12 x 50 on :50 Free/Back 7 DK's off each wall  EN2

10 x 75 DK SLOB on 1:15 7 DK's off each wall EN2

8 x {1 x 100 Back on 1:30  EN1
{1 x 100 Free on 1:20 EN1

Watch Back to Breast Crossover Turn Videos


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Work on Back to Breast Crossover turns for about 20-25 minutes

8 x 50 on 1:05 EN1
working the Crossover turn

Talent is Cheaper than Salt

NLSC Gold Boys - PM

SCY

8 x 75 on 1:20 alt SKS/KSK  EN1

10 x 50 on 1:20 scull/vK:15/Swim  EN2
with paddles

12 x 25 on :35 sprint medley Kick  SP3

Team Meeting - discuss season and goals

5 x 300 on 4:45 alt Kick/Back with Fins  EN2

turn practice - long axis, work on approach and timing

10 x 50 on 1:00 50's MOP
one turn slow and perfect, one fast

500 DK SLOB with fins

purpose of the practice is to get back to work after a little time off after our championship meet season.  working on legs/kick.  working on turns, especially the long axis turns with a focus on timing into the wall and maintaining power ans speed from the last stroke cycle through the somersault.