Fox

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30
Swim/Kick/Swim

10 x 100 50 Free/50 Backon 1:40
(fastest group) add time as needed for other groups.

5 x 25 MOPS on 1:00
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

12 x 50 on 1:05
alt Fly/Back and Brst/Free
work on open turn technique

Start Practice
focus on streamline entries and initiating DK's as soon as feet enter, and then beginning FK's as soon as DK's are completed...all the way through the breakout.

Relays

The Legs Feed the Wolverines

Swimming :  SCY
Training Group :  SAHS Varsity
***************************
300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

20 x 50 BPA Kick SLOB w/fins on 1:05  EN3
focus on wall exits/breakouts

5 x 25 MOPS on 1:00  SP3
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

20 x 75 on 1:10  EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr

1 x 500 BOSS on 8:00  EN3+
goal is BT500+:20
1 x 200 BOSS on 3:00  EN3+
goal is BT200+:15
5 x 50 CH EZ on 1:15  REC

Start and Relay start practice
***************************
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

Silverware

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30
Swim/Kick/Swim

10 x 50 BPA Kick SLOB w/fins on 1:05  EN3
without fins on 1:20  EN3
focus on wall exits/breakouts

5 x 25 MOPS on 1:00  SP3
middle of pool sprints
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

8 x 75 on 1:40  EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr

200 Sprint Kick for Time
rest
200 Sprint Kick for Time


Start and Relay start practice
***************************

A Ha! Cry Wolves - ooooo

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss previous week & meet, upcoming week & meet agains ER

***************************

300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

10 x 10 yard sprints SP3
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.

12 x 50 Free/Back on :45  EN2
Practice DK/FK transition

7 x 100 Free on 1:15  EN2
2 x 3 x 75 [25Fly/25Back/25Breast]  on :55/1:05/1:15
6 x 100 Free on 1:10  EN2
9 x 50 Back hold :35 or better alt :40/:50
5 x 100 Free on 1:05  EN2+
rest 2 minutes
300 Free Fast on 5:00  EN3
300 Free FAST!!! work turns...TIMED!!!  EN3+

12 x 100 Back on 1:30 EN1

10 x 10 yard sprints SP3
Practice DK/FK transition

Practice Starts focusing on the same DK/FK transition

***************************
Dryland

with stretch cords
4 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

with med balls and a partner, reps are per person
3 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers

Sterling

Swimming:  SCY
Training Group: NLSC Silver

300 CH

8 x 75 on 1:30
Swim/Kick/Swim

10 x 10 yards
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.

10 x 50 Free/Back on 1:10
Practice DK/FK transition

12 x 25 Sprint Medley Kick on :45

3 x 200 FK on 6:00
Timed Record Times

Practice Starts focusing on the same DK/FK transition

Big 8? More like Crazy 8!

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss meet expectations

***************************
Components of a Pre-meet warm-up
total time needed - approximately 30 minutes

• 300 to loosen up
• Short set 500-700 yds to increase heart rate
• Turn Practice (MOPS)
• Sprint Medley
• Sprint Starts

***************************
300 CH

7 x 100 on 1:30  EN1
alt Free, IM or Back

6 x 25 Sprint Medley on :40  SP3

3 x 25 MOPS on :45
make them pertinent to upcoming races

Sprint Starts

***************************
5 x {1 x 100 IM 1:15  EN2
      {3 x 50 on :40/:40/1:00 (hold all under :35)  EN2
      {2 x 25 on :40 SPRINT SP3-SP2
      {1 x 100 Free Breath Control on 1:45  HYP

6 x 25 Sprint Medley Kick on :45  SP3

5 x 50 CH EZ on 1:10  REC

3 x 25 Dive Start Sprint

Relay Starts
***************************
Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch

Captain my Captain

Swimming:  SCY
Training Group: SAHS Varsity
Team Meeting @ 6p to announce team captains

300 CH

12 x 75 @ 1:20  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :40/1:00  EN2/EN3
      {2 x 25 Brst FAST on :40 EN3

500 FK EN1

5 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 75 Breath 5, 7, 9 on 1:20  HYP

6 x 200 BOSS on 5:00  EN3
(150 Fast Swim/50 Sprint Kick w/fins)

6 x 50 CH EZ on 1:15  REC

6 x 25 Dive Start Sprint

Relay Starts

*********************************
Dryland

6 times through the following:

20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees
5 Burpees
20 arm flutters with Battle Ropes

2 rounds of Wildcats