Swim Life

Don't you lose my number

2012-09-24T11:28:00.001-07:00

EHS - Varsity - PM
SCY

12 x 50 Free on :50 EN1
Jesi, Ena, Eddie, Noah - w/pt paddles or catch paddles

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30, Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:300/2:50 EN2
Jesi, Ena, Eddie, Noah - w/paddles

2 x {10 x 50 Kick w/fins on :45 EN2
{10 x 50 Fly/Back w/fins on :45 EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins

100 CH EZ

6,300 yards

Hypoxic Wedge

2012-09-18T11:09:00.001-07:00

EHS - Varsity - PM
SCY

300 rev IM DKS

12 x 100 Kick w/fins on 1:40/1:30/1:40 EN1-EN2

4 x {2 x 75 Free on 1:10 EN2
{3 x 25 Sprint Medley on :45 SP3

16 x 100 Free EN1-EN3
1:25/1:20/1:20/1:15
1:20/1:20/1:15/1:10
1:20/1:15/1:10/1:05
1:15/1:10/1:05/1:00

3 x 50 CH EZ on 1:10
3 x 100 Free FAST w/fins on 1:10

2 x 25 Fly on :30 EN2
8 x 25 Free 3 Breaths/25 on :30 EN1
4 x 25 Fly on :35 EN2
6 x 25 Free 2 Breaths/25 on :35 EN1
6 x 25 Fly on :40 EN1
4 x 25 Free 1 Breath/25 on :40 HYP
8 x 25 Fly on :45 EN1
2 x 25 Free No Breath on :45 HYP
10 x 25 Fly on :30 EN2

100 CH EZ

Natty Greene

2012-09-17T05:00:00.000-07:00

NLSC - Gold - AM
SCY

12 x 50 IMO/Fr,Bk,Brst on :50 EN1

8 x 100 on 1:30 EN2
rotate 25 kick through

1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :50 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :45 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :40 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :35 EN1
1 x 100 Free on 1:30 EN1+

Mustang Sally and Teddy Grahams

2012-09-13T05:10:00.003-07:00

EHS - Varsity - PM
SCY

Equipment : fins
1 x 200 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2

{3 x 500 on 7:00 BOSS EN2-EN3

{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:20 Back EN2

{ 4 x 50 on :55 Brst BPA EN3

{ 1 x 100 on 1:05 Free FAST EN3+

{1 minute rest

2 x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+

{3 x 50 on :55 Bk/Brst EN1

Start Time and Team Meeting with Coach P

Take a chance, forget the past

2012-09-12T05:20:00.000-07:00

EHS - Varsity - PM

SCY

Equipment - fins

10 x {1 x 75 SKS on 1:30 EN1

{1 x 75 KSK on 1:30 EN2

9 x 25 Sprint Medley on :50 SP3

6 x 3 x 75 EN1-EN2

1st/4th round Free, 2nd/5th round Stroke, 3rd/6th round Fly, Back, Breast

within each set of three:

#1 - 25 fisted, 25 MDPS, 25 FAST (+90%) on 1:20

#2 - 25 fisted, 50 FAST (+90%) on 1:30

#3 - 75 FAST (+90%) on 1:40

100 CH EZ

3 x 500 Broken in the following way:

100 smooth and strong on 1:15 EN2+
200 build on 3:00 EN2-EN3+
4 x 50 Kick w/fins BPA

round # 1 50’s on :50
round # 2 50’s on :55
round # 3 50’s on 1:00

5 x 50 CH REC on 1:00

Start Time:

3 x 25 Dive Start SprintPractice Relays for Friday

For Jesi, Eddie, Ena, Noah (start after 500’s) :

5 x 200 Free to Back progressive on 2:45 EN2

Turn Time at Coach Paula’s discretion

Shut up and get in

2012-09-11T10:01:00.003-07:00

EHS - Varsity - PM
SCY

300 rev IM DKS

11 x 200 on 2:45/3:00 EN1
odds Free, evens Back

11 x {75 DK w/fins SLOB on 1:15 EN2
{2 x 25 fly w/fins on :25/:35 EN2
{75 FK w/fins SLOB on 1:15 EN2

11 x 200 IM on 3:15 EN1+
each 200 swum as 25Fly, 75Back, 75Breast, 25Free

5 x 50 Free on 1:10 HYP
breath every 7th down, every 9th back

Slap yo mama

2012-09-10T14:00:00.000-07:00

EHS - Varsity - PM
SCY

300 rev IM DKS

8 x 200 on 3:10 EN1
rotate 25 kick through

8 x 75 on 1:20 EN1-EN2+
desc 1-4 Free; 5-8 non-free

8 x 25 on :40 SP3
odds rocket, evens rev-rocket

9 x 100 on 5:00 SP2
Stroke

12 x 50 on 1:10 REC

Thunder Thighs

2012-09-05T14:00:00.000-07:00

EHS - Varsity - PM
Yards

300 rev IM DKS

12 x 100 on 1:40 EN1
rotate 25 kick

20 x 50 K w/fins on 3:00 SP2

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

Purrfect Bounce

2012-09-04T14:00:00.000-07:00

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel

Distance Group:

300 rev IM DKS

4 x 4 x 500 on 7:00 EN2
within each cycle-
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim (desc #4, 1-4)

300 CH REC

Sprint and Mid-Distance:

4 x 500 on 7:00 EN2
#1 Kick w/fins
#2 Swim w/cp
#3 Swim w/cp and fins
#4 Swim

8 x 75 on 1:20 EN2-EN3
desc 1-4 IM, 5-8 Back

1min break in between each:
20 x 50 FK w/fins on :50 EN2
20 x 25 fly w/snorkel and fins on :30 EN2
20 x 50 scull/Brst w/paddles on 1:00
20 x 25 fly on :30 EN2

Here kitty, kitty....

2012-09-04T05:00:00.000-07:00

EHS Dryland - AM
Weights

25 pull ups by the end of the practice

3 x {12 x squats on bosu ball
{12 x t-bar rows
{12 x lat pull downs
{12 x cleans
{12 x military press

1st round - 7 box jumps after each exercise
2nd round - 1 eastward facing lap around track after each exercise
3rd round - 15 knee ups (on pull up bar)

Let's Get Primed

2012-08-20T14:00:00.000-07:00

EHS - PM
SCY

300 rev IM DKS REC

Prime 1:
7 x 200 Free/Back on 2:55 EN1
5 x 200 K w/fins SLOB on 3:15 EN2
3 x 200 IM/Strk on 3:15 EN2

Prime 2:
11 x 75 SKS sprint the K on 1:30 EN2/SP1
13 x 50 Back/Brst work the crossover turn on :55 EN1
17 x 25 Fly on :30 EN2
19 x 25 Sprint Medley

Prime 3:
23 x 25 Fly on :30 EN2
5 x 50 CH EZ on 1:00 REC

The swimmer who embraces kicking can never be weak; the swimmer who does not cannot be otherwise.

2012-08-13T14:00:00.000-07:00

EHS - PM
SCY

300 revIM DKS

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

9 x 25 Sprint Medley on :40 SP3

w/fins:
15 x 50 DK/FK SLOB on :55/:50/:45 EN2
15 x 25 Fly on :30 EN2
15 x 50 DK SLOB on :55/:45 EN2
15 x 25 Fly on :30 EN2
15 x 50 DK SLOB on :40/1:00 EN2/EN3

20 x 75 Back on 1:15 EN2
5 DK minimum off each wall

Discuss Registration on team website and suit order.

Eggbeater

2012-08-10T15:20:00.001-07:00

EHS - PM
SCY

300 wu

20 x 100 on 1:30 EN1
Alt free/back

w/fins:
1 x {4 x 25 fly on :30 EN2
{7 x 50 DK SLOB on 1:00 EN1
{6 x 25 fly on :30 EN2
{5 x 50 DK SLOB on :50 EN2
{8 x 25 fly on :30 EN2
{3 x 50 DK SLOB on :40 EN2+
{10 x 25 fly on :30 EN2

12 x 75 bk/brst/fr on 1:15 EN2
Work the crossover turn

10 x 200 Fr to Bk to Fr on 3:05 EN2

Crossing Over

2012-08-09T14:00:00.000-07:00

EHS - PM
SCY

300 wu

8 x 200 on 3:15 EN1
rotate 50 K SLOB through

9 x 25 Sprint Medley on :40

30 Minutes Crossover Turn Work

9 x 50 Back/Brst on 1:00 EN1
work the crossover

20 x 25 Fly w/fins on :30 EN2

15 x 50 DK/FK w/fins on :55 EN2+

Check Engine Light

2012-08-08T17:18:00.001-07:00

EHS - PM
SCY

300 wu

10 x 100 on 1:30 EN1

20 x 50 DK/FK w/fins on :55 EN1

20 x 25 fly w/fins on :30 EN2

Team Meeting about staying tough and synergy

6 x 75 Fr-strk-Fr on 2:00 SP2

9 x 125 fr/strk with progression on 1:55 EN2

30 x 25 on :30 w/fins EN2
Odds uh2o dk/Evens fly

Dryland

Testing, testing, 1-2-3, testing

2012-08-07T14:00:00.000-07:00

EHS - PM
SCY

Equipment needed: fins

20 x 75 SKS on 1:20 EN1
alternate Free and Back

5 x 300 FK w/ fins MSV on 6:00 EN3
get your times

30 x 50 Back on :55, :50, :45 EN2

9 x 100 Free MSV on 2:00 EN3
get your times

9 x 50 CH EZ on 1:05 REC

Team Meeting -

Discuss Captains
Timlieness
Diving
Uniform
Suits
Meet Schedule
Parent Meeting

Call me maybe

2012-08-06T14:00:00.000-07:00

EHS - PM
SCY

Equipment needed: fins

9 x 300
#1 - rev IM dks :20 rest REC
#2-#4 - Free, every 3rd stroke breathing, :15 rest EN1
#5-#9 - alt Free, Back, 5 DK's of each wall, :10 rest EN1

25 x 50 DK/FK SLOB w/ fins on :50 EN2

20 x 25 Fly w/fins on :40 EN2

40 x 50 IMO/Back on :50 EN2

100 CH EZ REC

6,550 yards

Team Meeting on Tuesday to discuss suits, equipment, team trip, meet schedule, parent meeting, etc

Boss Tones

2012-07-26T09:55:00.001-07:00

NLSC - Gold - Distance - AM
SCY

3 x 600 EN1
fins, snorkel, paddles
snorkel, paddles
snorkel, fins

8 x 50 DK/FK w/fins on :55 EN1

9 x 25 Sprint Medley on :40 SP3

3 x {1 x 500 Free BOSS on 8:00 EN3
{1 x 400 IM BOSS on 8:00 EN3

100 CH EZ

The Wall

2012-07-23T08:56:00.001-07:00

800 w/ paddles,fins,snorkels EN1
2 x 400 #1 fins,snorks; #2 paddles,snorks EN1
4 x 200 alt IM, Back on 3:05 EN2
8 x 100 on 1:20 EN2
16 x 50 alt 4 on 1:00 fast EN3, 4 on :45 EN1

12 x 75 on 1:10 EN2/EN3
4 of every 6 are free/stark/free make it
2 of every 6 are sprint in deep end working turns

1200 free relay (3 x 400)

400 ch EZ

Holiday Road

2012-07-18T09:49:00.001-07:00

500 rev IM

9 x 200 [150Fr/50Bk] on 3:00, 2:45, 2:30 EN1-EN3

6 x 25 Sprint Medley on :40 SP3

4 x {1 x 125 [25fr,50bk,50fr] on 1:40 EN2
{2 x 25 uH2O dk fast on :40 SP2
{1 x 125 IM dbl bk on 1:50 EN2
{2 x 25 uH2O dk fast on :40 SP2

13 x 100 on 1:40,1:30,1:20,1:10,1:30,1:10,1,10,1:30,1:30,1:30,3min rest, 1:10,1:10,1:10

100 CH EZ

Free-bird Free-falling

2012-07-12T09:40:00.001-07:00

500 free w/ fins, snorkels

10 x 50 dk/fk w/fina on :50 EN1

3 x {3 x 50 descend on :50 EN1-EN3
{3 x 25 sprint medley on :30 SP3

Pace Awareness set:
20 x 50 BPA on 1:00 EN3
10 x 50 Back/Brst on 1:05 EN1
15 x 50 BPA on :50 EN3
300 CH EZ
10 x 50 BPA on :40 EN3

Cool Down

TNT - Dynamite

2012-07-09T08:33:00.001-07:00

NLSC - Gold - AM

3 x 300 SKS

20 x 50 SK 1:00/:50/1:00/:45 EN1-EN2
In groups of 5

3 x 3 x 75 SKS on 1:20
K is sprint
Sets of Free,back,Free in sets of 3

6 .5 x {1 x 125 [75fr/50bk] on 1:55 EN2
{w/ extra long exits off walls
{3 x 50 Bk/Brst work crossover turn on:55 EN1

20 x 25 Fly on :30 EN2

Work on crossover turn technique

Thunderball

2012-07-09T05:00:00.000-07:00

NLSC - Distance - AM
SCY

400 Free w/ fins, paddles, snorkel EN1
400 Free w/ fins, snorkel EN1
400 Kick w/ fins, snorkel EN1
4 x 100 Free w/ snorkel on 1:20 EN2

8 x 600 on 8:00 EN2-EN3
descend 1-4; 5-8

10 x 50 Back on :50 EN1

6,900 yards

Ride your pony, Mony, Mony

2012-07-06T17:45:00.000-07:00

NLSC - Gold - AM
SCY

300 CH

8 x 50 Swim/Kick on :55 EN1
no two consecutive 50's same stroke

15 minutes of Crossover turn work

8 x 50 Back/Brst on 1:05 EN1
work the crossover turn

500 FK SLOB EN2

20 x 50 on 2:00 EN3
from the water climb out and dive in from block
sprint 25 fly, climb out, 7 fast push ups
dive in, sprint 25 free, climb out,
10 tricep finishes with stretchcords, 5 streamline lunge jumps
see video of set here

20 x deep water bobs for recovery and breath control
see video of bobs

10 Great Ways to Teach Children How to Swim | Summer Nanny

2012-07-05T13:12:00.001-07:00

I just ran across tis blog today. Good advice!

10 Great Ways to Teach Children How to Swim | Summer Nanny:

'via Blog this'