Silver Bullet

Swimming:  SCY
Training Group: NLSC Silver

300 CH

10 x 75 @ 1:40  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :45/1:15  EN2/EN3
      {2 x 25 Brst FAST on 1:00 EN3

500 FK SLOB EN1

3 x {75 [50Free/25Back] FAST on 2:20 EN3
      {125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)

6 x 25 Free on :40 Breathing every 7th Stroke  HYP

Apple Turnover

1000 CH Warm-up

20 x 25 Fly on :30  EN2

20 x 50 on :50  EN2
Mid-pool 50's, work on turns

10 x 200 Back on 2:45  EN2

20 x 50 Brst/Free on :45  EN2
work Brst pull downs (streamline, Dolphin Kick, pull down, recover, breakout)

12 x 25 Fly Sprint Medley on :30  EN2

Relay starts

Conducting interviews for Captains during practice

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Dryland

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank

Southside hoo! Relay YOU! 9 x 100 Boo - yah!

300 CH

8 x 100 on 1:40  EN1
rotate 25 kick through

12 x 25 Spring Medley on :40  SP3

9 x 100 Free on 2:00  EN3
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

12 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:50
or 12 x 75  Breast on 1:15
or 30 x 25 Fly on :30

Start and Relay Start Practice

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Dryland

6 times through the following

30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
65 second plank

Together, as a group 2 rounds of Wildcats

Not So Hy-Tek

300 CH

Set #1
5 x 100 on 1:20  EN1
5 x 50 FK on 1:00  EN1
400 IM on 6:00  EN1
7 x 75 Back on 1:10  EN2
9 x 25 Sprint Medley CH on :30 SP3
300 Free on 3:30  EN3
3 x 50 CH EZ on 1:10
5 x 50 FK on :50 EN2
5 x 100 on 1:10  EN2+

Set #2

3 x {1 x 225 Back on 3:20  EN2
      {1 x 125 IM (FK the final 50) on 2:20  EN2
6 x 25 Sprint Medley on :40  SP3


Set #3

9 x 75 Black Hole Breast FAST on 2:00  HYP
3 x 25 Sprint Medley on :50  SP3
3 x 50 CH EZ on 1:10

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Dryland

Seven times through the following:

• 50 Jumping Jacks
• Battle Rope IM
• 10 Jumping Throw Downs
• 10 Back Rows
• 10 Cross Overs
• 10 Arm Flutters
• Lung to Stairs
• 3 up/down loops of stairs
• Lung to Wall behind blocks 
• 1 minute wall sit

Vacation, all I ever want is...

300 CH

8 x 75 SKS on 1:30  EN1
odds long axis, evens short axis

2 x Wildcats

10 x 100 Free on 1:15  EN2
(100 Free Training Group Benchmark Set)

2 minute break

10 x 100 IM on 1:25  EN2
(100 IM Training Group Benchmark Set)

5 x 100 Free Breath Control on 1:45  HYP
start at 15 and descend by 2

40 x 25 on :40  EN2
super heroes - jump in, climb out, dive in, 5 strokes of fly, free to the end, climb out, jump in, climb out, 3 push ups.

500 Back EZ
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Dryland

1 min plank/12 push-ups
:55 sec plank/11 push-ups

:50 sec plank/10 push-ups

:45 sec plank/9 push-ups

:40 sec plank/8 push-ups

:35 sec plank/7 push-ups

:35 sec plank/6 push-ups

:30 sec plank/5 push-ups

:25 sec plank/4 push-ups

:20 sec plank/3 push-ups

:15 sec plank/2 push-ups

:10 sec plank/1 push-ups

:05 sec plank/pull ups till you fail

We've got ears. Say Cheers!

300 CH

8 x 125 IM (dbl Free) on 1:55  EN1

6 x 25 MOPS on :45  SP3
(middle of pool sprints)

2 x Wildcats

20 x 50 DK SLOB w/fins on :50
20 x 25 Fly w/ fins on on :30
20 x 50 Back w/10 DK's of each wall :50
20 x 25 Fly on :30

2 x Boss 500 on 8:00
(350 Free FAST, 150 Kick w/fins Sprint)

Breath Control Bobs and Pigs

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Dryland

six times through the following:

25-25-25 Crunches
100 Leg Lifts
20 R-knees
100 Flutter Kicks
5 Slow Push-ups
1 minute plank

If a Swimmer falls in the Forest...?

300 Choice

12 x 100 on 1:30  EN1

• odds Free
• evens Back or IM

2 x Wildcats

12 x 50 IMO/Brst on :50  EN2

1 x 300 Free FAST on 4:00 EN3
3 x 50 Free FAST on 1:00/:50/:40  EN3
1 minute rest
1 x 300 IM FAST on 4:00  EN3
3 x 50 IMO FAST on :55/:50/:45  EN3
1 minute rest
1 x 300 non-Free FAST on 4:30  EN3
3 x 50 Stroke FAST on :50  EN3
3 minutes rest
1 x 300 Free FAST

5 x 50 CH EZ on 1:10  REC

20 x 25 FK (1/2 Fast, 1/2 EZ) on :45  SP3/REC

5 x 100 Breath Control on 1:45
descend by 2 from 15 breaths

Backstroke Start Work

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Dryland

Five times through the following:

• Streamline Lunges around pool to bleachers
• Up and Around bleachers three times
• 5 Burpees
• 5 Pushups
• 3 Berpees
• 3 Pushups
• 1 Burpee
• 50 Jumping Jacks
• 1 Black Rope I.M.
• 10 Jumping Throw Downs (Fly)
• 10 Back Rows (Back)
• 10 Cross Overs (Breast)
• 10 Arm Flutters (Free)