You think you're tough for eating beans every day?

Swimming :  SCY
Training Group :  SAHS Varsity

• State Meet Schedule : http://asaa.org/wp-content/uploads/2015-Swim-Dive-Schedule.pdf
• Friday
• Coaches' and Team Captains' meeting at 10:30a at BHS teacher lounge on Friay
• 11a swimming warm-ups
• 1p prelims begin
• 2:45p girls diving warm-ups; 3:30p girls diving prelims (5 dives)
• Saturday
• 9a girls diving warm-ups; 9:30a girls diving sem-finals (3 dives)
• 12p Swimming warm-ups
• Finals begin at 1p
• Relays are on Saturday
• Diving finals at usual place...after 50 Free

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300 CH

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

6 x 25 Sprint Medley on :45  SP3

9 x 50 Transition Turns on :55 EN1
working on technically perfect turns...not on speed

6 x 25 MOPS  on 1:00 SP3

100 CH EZ

1 x 75 Sprint on 3:00  SP2
1 x 50 Sprint on 3:00  SP2
1 x 25 Sprint
100 CH EZ after each sprint

3 x 25 Dive Start Sprint

300 CH EZ cool down

Coach's Choice for the remainder of practice
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The Boot

Swimming :  SCY
Training Group :  SAHS Varsity

• Divers: warm-ups at 2:30p on Thursday, doors open at 1:30p.  Requested an 11:10a dismissal.  Dive coaches' meeting at 2p, meet begins at 4:30p
• Swimmers: warm-ups at 1:30p on Friday, doors open at 12:45p.  Requested an 11:10a dismissal, bus arrives at 12p, departs 12:05p.  Coaches' meeting at 1p, Captains' meeting at 2:50p.  Meet starts at 3p.

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300 CH

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

6 x 25 Sprint Medley on :40  SP3

9 x 50 Transition Turns on :55 EN1
working on technically perfect turns...not on speed

6 x 25 MOPS  SP3

100 CH EZ

1 x 75 Sprint on 3:00  SP2
1 x 50 Sprint on 3:00  SP2
1 x 25 Sprint
100 CH EZ after each sprint

3 x 25 Dive Start Sprint

300 CH EZ cool down

Coach's Choice for the remainder of practice
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Dryland - Varsity group only

3 times through the following:

10 x Med Ball throw downs
25 Jump Ropes/Jumping Jacks
5 Burpees
10 "R"knees (aka sliders)
10 arm flutters with Battle Ropes

The Knife's Edge

Swimming :  SCY
Training Group :  SAHS Varsity

• Divers: warm-ups at 2:30p on Thursday, doors open at 1:30p.  Requested an 11:10a dismissal.  Dive coaches' meeting at 2p, meet begins at 4:30p
• Swimmers: warm-ups at 1:30p on Friday, doors open at 12:45p.  Requested an 11:10a dismissal, bus arrives at 12p, departs 12:05p.  Coaches' meeting at 1p, Captains' meeting at 2:50p.  Meet starts at 3p.

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300 CH

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

9 x 25 Sprint Medley on :40  SP3

2 x 5 x 50 Swim/Kick on :50  EN1-SP1
descend 1-5; 2x

6 x 25 MOPS  SP3

8 x 125 on 1:45/2:00  EN2
alt Free and IM(dbl back)

5 x 50 Free on :40

5 x 50 Free on :35

1 min Rest

3 x 50 Free on :30

1 min Rest

5 x 50 Free on :35

5 x 50 Free on :40

10 x 100 on 1:30

alt Back/IM

8 x {25 Fly FAST on :30

      {25 Free w/ 1 breath on :30

100 CH EZ

Relay starts if there is time
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Dryland - Varsity only

3 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)

...1!

NLSC Gold Boys - PM

SCM

8 x 100 on 1:35 EN1
last 25 JOsig

8 x 50 K/S on 1:00 EN1

5 x 50 on :55 EN1-EN3
25 scull/25 swim-build

6 x 25 on :55 Sprint Medley  SP3
3 x 25 on :55 MOPS  SP3

1 x 300 choice K EN1

5 x 50 on 1:00  EN1-???
descend to mood

Start Practice/Relay Starts

...2...

NLSC Gold Boys - PM

1 x 100 Free on 1:30  EN1
1 x 50 K/Sw on :50 EN1
2 x 100 Free on 1:25  EN1
2 x 50 Sc/Sw on :55  EN1
3 x 100 Free on 1:20  EN2
2 x 50 K/Sw on :50 EN1
2 x 100 Free on 1:15  EN2
1 x 50 Sc/Sw on :55  EN1
1 x 100 on 1:10  EN2+

6 x 25 on :50 Sprint Medley SP3
3 x 25 on :50 MOPS SP3

Team Meeting -

• Meet Warm-up and start times
• Importance of cooling down after each event...every time
• Getting hydrated and staying hydrated for the meet

2 x 200 on 3:15
#1 kick w/ fins
#2 swim FAST and smooth for time

3 x 50 CHEZ on 1:00
3 x 50 FAST on about the 3:00
#1 Kick with fins
#2 Paddles, no fins
#3 Paddles and Fins - goal on #3 go get the following time by taking the absolute difference from #1 and #2, subtract it from the fastest of the two...the resulting time is the goal.
3 x 50 CHEZ on 1:00

T-minus 3...

NLSC Gold Boys - PM

SCM

10 x 75 K/Sc/Sw on 1:40 EN1

4 x {2 x 50 stroke on :55  EN2
{2 x 50 free on :45/:40  EN2

6 x 25 Sprint Medley on :50 SP3
3 x 25 MOPS on :50 SP3

4 x 200
1-2 kick on 4:00  EN2
3-5 Swim on 3:30 EN2
     hold 2:50 or better

3 x 50 CH EZ on 1:00
3 x 50 on 2:00 FAST w/paddles
3 x 50 CH EZ on 1:00

3,050 meters

NLSC Gold Boys - PM

SCY

12 x 50 IMO/Free on :50  EN1
8 x 50 K/S on :55  EN1
6 x 50 Sc/S with paddles on 1:00  EN1

5 x 25 MOPS on 1:00

9 x 50 Stroke/Free on :50/:45:40 EN1-EN2+

9 x 25 on 1:00 Sprint Medley  SP3

2 x 25 Dive Start no fins SP2
1 x 50 Dive Start Sprint with Fins  SP2
  goal time for the 50 is the composite of the 25's

6 x 200 on 3:15  EN2
1-3 kick w fins
4-6 stroke hold under 2:30

3,400 yards

NLSC Gold Boys - PM

SCY

16 x 75  EN1-EN2
     #1-4 SKS on 1:30 EN1
     #5-8 Sw/Sc/Sw w paddles on 1:30 EN1
     #9-12 Fly/Bk/Brst on 1:20 EN1+
     #13-16 Free on 1:10 EN2

7 x 50 on :50 EN1-EN3
descend 1-7

10 x 50 on 1:30 EN3
alt Free/Strk FAST w/fins & paddles

6 x 75 on 1:45 Breath Control  HYP

8 x 200 on 3:15 EN2-EN2+
odds kick with fins
evens stroke hold 2:40 or better

parachute sprints in deep end
4 x 12.5 on :30
#1-3 with parachute
#4 without

4,400 yards

NLSC Gold Boys - PM

SCM

10 x {1 x 50 on 1:00 Scull/Swim EN1

{1 x 50 on :55 K/Swim EN2

5 x 25 MOPS on 1:00 SP3

JOsig

15 x 100 on 1:25 Round Robin EN2

10 Minutes start practice

5 x 100 on 1:45 EN2 & SP1

3rd 25 sprint, from flags into turn through final turn

3 x 100 on 1:45 EN2 & SP1

4th 25 sprint, from flags into turn through finish

6 x 25 sprint medley on :40 SP3
shallow end

All Together Now

9 x 100 Free EN1-EN2

1-3 on 1:30, 4-6 on 1:25, 7-9 on 1:20

9 x 50 Sprint Medley SP3

3 on 1:00, 3 on :55, 3 on :50

2 x 5 x 50 on :40 EN2

3x{1 x 100 on 1:20 EZ Speed EN2

{2 x 75 on 1:10 descend 1 & 2 and build each EN2-EN3

{3 x 50 on BPA EN3

{1 minute break

1st round on :50, 2nd round on :55, 3rd round on 1:00

8 x 75 on 1:30 Back EN1

9 x 100 on 1:40 descend 1-6; BPA 6-9 EN2-EN3

3 x 50 on 1:10 catchup EZ

4,700 Meters SCM