crazy 8's, 8 mile, 8mm, 8 track...

NLSC Gold - AM
SCM

Equipment - none

8 x 50 on 1:00 IMO/Free EN1

8 x 50 on :55 swim/DK EN2

8 x 50 on :50 free/back EN2
8 DK's off each wall

8 x 50 on :45 free EN2+

(8+1) x 25 on 1:00 Sprint Medley SP3

400 Free for time FAST

8 x 50 on 1:05 REC

30 minute Aussie Relay
(5 cycles)

Did my time, took my chances. Went the distance, now I'm back on my feet

NLSC Gold - PM
SCY

Equipment - paddles, kb, swim mirrors

300 rev IM dks

watch Brendan Hansen GoSwim.tv video

12 x 50 Free/brst on 1:00
swimming over mirrors to watch head position

8 x 50 on1:15 scull/brst
focus on head position on Brst and holding water on scull

8 x 125 on 2:00
odds IM dbl Brst
evens 50Fr/50Brst/25Fr

20 x 50 on 1:00 EN2
brst kick/fk

Fly. Just fly. We got... something. I ain't saying what it is. Just... trust me.

NLSC Gold - AM SCM Equipment - cp, snorkels 10 x 150 on 2:15 EN1 catch paddles & snorkel 10 x 75 on 1:15 EN2 FK with fins 9 x 25 Sprint Medley on :40 SP3 at least one cycle should be kick Dryland/Pool Circuit: 10 x {8  Bench Jumps (slalom)         {10 Med-ball cleans        {1   Lap around pool        {10   Kettle Ball raises        {1   Sprint to pool doors        {75 meter Fly/Back/Brst        {10 TRX horizontal pull-ups        {10 push-ups        {10 v-ups 1 x 500 choice in the shallow end

Greatness is a rarefied air one must be taught to breathe!

NLSC Gold - PM
SCM

Equipment - kb

12 x 50 on 1:00 EN1
IMO/Brst

8 x 50 DK/FK on 1:10 EN2

300 (100IM/200Fr) --> 100 Free  } in the IM/Fr swims 1:30 base IM/1:25 base Free
200 (100IM/100Fr) --> 200 Free  } in the Fr swims 1:20 base the 1st 100/1:25 base subsequent 100's
100 IM --> 300 Free                     }
300 (200Fr/100IM) on 4:30
300 (100Fr/100IM/100IM) on 4:30
300 (100IM/100IM/100IM) on 4:30

I'd take another chance, take a fall, take a shot for you

NLSC Gold - AM
SCM

Equipment - cp, snorkels, fins

7 x 200 on 3:10 EN1
cp and snorkels

9 x 25 on :40 sprint medley SP3

13 x 100 on 1:40 EN2
DK SLOB w/ fins

7 x {1 x 75 on 1:40 Stroke Sprint SP2
      {1 x 125 on 3:00 CH REC


Shallow End:
3 x the following on the 3:00
  {10 TRX pull ups
  {10 Dips
  {12.5 meter Free or Fly sprint
  {double climb out
  {10 push-ups
  {EZ 12.5 Recovery Swim

100 CH REC

No matter how bad things get, something good is out there, just over the horizon

NLSC Gold Boys - AM
SCM


Equipment - snorkel, fins

10 x 50 on :55 Fly Drill/Back EN1

30 x 25 on :30 Fly EN2snorkel and fins



12 x 75 on 1:20 Back/Breast/Kick or DK SLOB EN2

15 x 100 on 1:40 IM EN2
1-3 Drill Fly & Catchup Free
4-6 Drill Back & Catchup Free
7-9 Drill Breast & Catchup Free
11-12 Catchup Free
13-15 Swim
10 x 25 on :35 Fly EN2

11 x 50 on 1:00 Breath Control HYP

10 x 25 on :35 Fly EN2

I think I just went 10-100....better than 10-200

Time for a speed check.  Today's workout will consist of a pre-meet warm-up and then a speed set...High School meet style.

Each swimmer can opt out of 2 of the following

200 Free
200 IM
50 Free
100 Fly
100 Free
500 Free
100 Back
100 Brst

We will also have the HS relays.  Each swimmer will need to do a minimum of 200 Recovery Swimming in between each sprint.