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

If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting

EHS - Varsity - PM+
SCY

Equipment - paddles

10 x 200 alt Free/Back on 2:50 EN1-EN2
   or
12 x 200 Free on 2:40 EN1

5 x {4 x 25 on 1:00 Sprint Kick SP3
      {3 x 100 IM or Stroke on 1:30  EN2

3 x {3 x 50 Scull/Brst  w/ paddles on 1:00 EN2
      {2 x 125 IM (dbl Brst) on 1:50


Start Time - General work on forward starts from the blocks

Dryland -

7 x {10 push-ups w/ med ball, one hand on/one hand off alternate hands
      {25 crunches with stretch cords
      {10 TRX atomic push-ups
      {5   bar jumps
      {30 Jump Ropes
      {7   battling rope slam downs

NLSC Gold Boys - PM

SCM

12 x 75 K/Scull/Swim on 1:40 EN1

dps on swim

6 x 25 on :45 SP3

Sprint Medley

5 x 50 on 1:15 MOPS SP1

perfect turns

6 x 200 on 3:15 Stroke or Stroke Option EN2

18 x 25 on 1:00 FAST SP2

2 kick, 2 swim w/paddles

6 x 200 on 3:00 Free EN2

the rest of practice in the shallow end:

10 minute start practice back and forward

20 x 25 fly on :30/:40 EN2

alt swim/kick

4,650 meters

NLSC Gold Boys - PM

SCM

12 x 75 on 1:30 DKS EN1

8 x 50 on 1:05 Scull/Swim EN1-E3

descend 50's 1-8

9 x 25 on :50 Sprint Medley SP3

with paddles

5 x 100 on 1:40 Stroke EN1-EN3

descend 1-5

3 x 800 Stroke for time on 15:00 EN2-EN3

a little easy swimming in between each 800

8 x 50 scull/breath control on 1:20 HYP

4,850 meters