EHS - Varsity - PM
SCY
Equipment -
10 x 75 on 1:20 EN1
alt 50Bk/25Brst and 25Bk/50Brst
9 x 25 sprint medley on :45
last three are kick SLOB
7 x 200 EN2
odds Free on 2:30
evens 50strk/50back on 2:45
5 x 50 CH on 1:05 REC
10 x 50 FK/DK SLOB on 1:00 EN1+
16 x 100 EN1-EN2+
#1-4 on 1:30, 1:30, 1:30, 1:15
#5-8 on 1:30, 1:30, 1:15, 1:10
#9-12 on 1:30, 1:15, 1:10, 1:10
#13-16 on 1:15, 1:10, 1:10, 1:10
Turn Time: back, free, crossover review. Open turns - fast knees, stay small at the wall, head moves with core, legal touches.
Dryland -
Battling Rope Circuit:
7 x {10 Slams
{20 Alternating waves
{5 Back arm circles
{10 Figure 8's
{10 Jumping Jacks
In between the 7 rounds of ropes complete:
100 crunches
100 bicycles
100 knee curls
50 decline push-ups
100 spinal erectors
50 side crunches each left and right
50 box jumps (bench jumps)
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