25 Chickens

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

12 x 75 SKS on 1:30

5 Sprint Turns (Free) on 1:00

20 x 25 on :30
alt DK SLOB and Fly w/fins

6 x 75 on 2:30 Sprint
25 Fly/50 Free

8 x 50 on 1:15 Breast
focus on MDPS

6 x 75 on 2:30 Sprint
25 Breast/50 Free

200 Cool down

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

Dryland -
600 Abs and 30 push ups
Coaches choice

Crocodile

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

10 x 100 on 1:55
50 Breast/50 Free

5 Sprint Turns (Breast to Free) on 1:00

18 x 50 Race Pace on 2:00, 1:30, 1:00
High Energy...let's get pumped...everyone on the same intervall

5 x 50 CH EZ on 1:15

10 x 50 DK SLOB w/fins on 1:05

200 Cool down

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

Dryland -
500 Abs and 50 push ups
focus on obliques
Coaches choice

Loophole

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

6 x 150 on 2:45
50 Free/ 50 IMO/ 50 Free

5 Spring Free or Back turns from middle of pool on 1:00

6 x {1 x 25 Back Sprint on :45
      {    lunge to a fast finish
      {1 x 100 Back on 1:45

5 x {50 Fly/Free on :50
      {50 Free on :45
      {50 Free on 1:00
      {50 Back on :55

10 x 25 FK Sprint on 1:00
w/fins

200 Cool down

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

Dryland -
700 Abs and 35 push ups
Coaches choice

Resolved

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

4 x 200 on 4:00
100 Back/100 Brst

5 Sprint open turns from middle of pool on 1:00

15 x 50 BPA on :55
alt 50 Free with fins and 50 DK SLOB with fins

3 x 100 Free on 1:40
EZ 100 on 2:20
3 x 100 Free on 1:30
2 EZ 100's on 2:30
3 x 100 Free on 1:20

200 Cool down

*********************************
Dryland-

1000 abs and 40 push-ups

break it up however; we are looking for abs of steel

Garden Island

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

12 x 100 on 2:00
75 Free/25 non-Free

9 x 25 Sprint Medley on :45

Turn Time - 10 to 15 minutes of turn practice
Start Practice - 10 to 15 minutes of start practice

3 x {50 Sprint on 1:30
      {50 EZ on 1:30

Coach's Choice Breath Control
*********************************
Dryland:

Just stretching for dryland today.

I was petrified

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

12 x 75 on 1:30
alt Free odds / Back evens

9 x 25 Sprint Medley on :45

3 x {100 IM Sprint on 2:00
      {25 Free w/ 2 breaths
      {75 EZ on 2:00

10 x 25 Sprint on 1:00
dive start 1/2 Free - 1/2 Fly

Breath Control Bob's 20 w/ :03 seconds at bottom
*********************************
Dryland:
UAA Dryland is coach's choice, swim meet this weekend, so keep it light

At first I was afraid

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

10 x 50 Breast Free on 1:05
focus on fast knees on the open turns

5 x {100 Free on 1:30
      {100 IM on 1:40

5 x {2 x 25 Sprint Back on 1:00
      {1 x 100 Free on 1:20
      {1 x 50 CH EZ on 1:00

10 x 25 Sprint on 1:00
dive start 1/2 Free - 1/2 Fly

Breath Control Bob's 20 w/ :03 seconds at bottom
*********************************
Dryland:
UAA Dryland is coach's choice

3 times the following :

Stretchcordz - 15 x swimmer pulls; 12 rows; 9 chest flys
Med Balls - 10 x smash downs; 4 x lopsided pushups
50 x jumping jacks