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

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

Strider

Silver Workout Group
Service SCM
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5 minutes of start practice

300 CH

5 x 75 Free on 1:30

8 x 25 w/fins on :50
1/2 heads up kick sprint - 1/2 no breath Free sprint

10 x 125 on 2:10
Free cruise

8 x 25 Back w/fins on 1:00
over kicking and max tempo arms

4 x 25 Superheros on 1:00

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Dryland - Playground at Trailside Elementary

6 hill runs
15 progressively slower pushups
25-25-25 crunches
25 Supermen
6 obstacle course circuits on the playground equipment

Beep, beep, beep...that's not a bomb

NLSC - Breaststroke Group - AM
SCY

12 x 125 on 1:45/1:55  EN1
   odds Free
   evens IM, dbl Brst on 1:55  EN2

10 x 50 Brst on 1:10  EN1-EN3
   working with Tempo Trainers

5 x {1 x 200 Black Hole Brst on 3:15  EN3
      {1 x 25 Fly on :30  EN2
      {1 x 50 Back/Brst on :45  EN2
      {1 x 50 Brst/Free on :45  EN2
      {1 x 25 Free on :30  EN1

10 x 100 Back on 1:30  EN1

Back to Breast turns in Deep End

4,750 yards

Swimmin' for Beans

Today East High Swimmers and Divers are participating in a fundraiser in which 50% of the money brought in will go to the Bean's Cafe, a local soup kitchen, with the remaining amount going to the team booster club.  Divers will work through a their 11 dive routine while swimmers will put in a 5,000 yd minimum workout.

Equipment - fins, snorkel, cp

20 x 50 DK SLOB w/fins on :55  EN1+

14 x 75 on 1:50  EN1-EN3
Sprint the Breakouts, last 25 is Stroke Sprint

12 x 100 w/snorkels and cp on 1:20  EN2
work connectivity and head stillness

4 x 10 x 25

• 1st round - Fly on :30  EN2
• 2nd round - on :30, :35, :40, :45; breathing 3, 2, 1, 0  HYP
• 3rd round - Fly on :30  EN2
• 4th round - Black Hole Brst FAST on :45  EN3/HYP

6 x 125 IM (dbl Bk) on 2:05  EN2

descend from 85% effort, incrementally, to 100%

6 x 75 brst, free, back breath control on 1:45  HYP

Team Meeting:

• Meet next week
• Coming up on 1st quarter ending.  Check on grades.

Dryland - 

5 x {20 Jump Ropes

      {5 ab rollers

      {10 TRX crunches

      {10 Tricep finishes (overhead)

      {3 med ball keg throws

      {5 battling rope jumping jacks

      {40 yd sprint

These are continuous.  The only rest you get is before the jump ropes.

Tempo Trainer Pro - A great upgrade!

I really enjoyed the old Finis Tempo Trainer.  The digital metronome had two major flaws:

• the battery was not replaceable
• if you were using the trainer for pacing, you could not reset it for the start of a rep.

The newest version addresses both of these flaws, and make the trainer much easier to use, and it increases it's lifespan.

The Tempo Trainer Pro has the familiar two button system below the readout.  The two buttons turn the trainer on/off, and allow you to adjust the metronome.  The top button is a reset button that restarts the metronome cycle.  Why would you want to do this?  For pace work.

My favorite use of the Tempo Trainer Pro is as a pacing device.  If you have a swimmer that needs to be pacing 50's at a :30.2 second pace, you can simply set the metronome at :15.1.  At the start of each 50, the swimmer can tap the reset button.  To stay on pace, the simply need to turn at/before the first tone, and then finish on the second tone.  I think this use is ideal for teaching a swimmer how to pace a middle distance to distance race.

Of course, the Tempo Trainer Pro can be used to work on stroke rates.  Set the metronome down to anything from .01 seconds on up.  The precision is great.

All in all, the upgrade is just what the coach ordered.  The price tag is a bit high at $49.99, but I expect the price will go down once it is available from vendors other than just the manufacturer.  For now, you can order yours at finisinc.com.

It's fun to swim at the ....

NLSC - Gold - AM
SCM

Equipment - Tempo Trainer

5 x{1 x 50 Swim/Kick on 1:00
     {1 x 50 Free/Brst on :55
     {1 x 50 Fr/ Back on :50

3 x {1, 2, 3 x 100 Free on 1:30 EN1
      {1 x 200 Back on 3:15 EN3
work the tempo on the back with tempo trainer

3 x {1 x 25 Kick (sprint 1/2, EZ 1/2) on 1:00  SP3
      {1 x 50 Stroke FAST on 1:00  EN3
      {1 x 75 Free on 1:00  EN3

100 CH REC

Don't be afraid to see what you see.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on :55 odds D/S, evens K/S EN1

3x{3 x 100 on 1:15 Free EN2

{2 x 25 on :45 FK FAST SP1

{1 x 200 on 3:45 BOSS EN3

9 x 50 on :55 Back w/Tempo Trainer EN2-EN3

desc 1-3, 4-6, 7-9

6 x 25 on :45 Sprint Medley SP3

3,150 Yards