Wisdom is knowing what to do next; virtue is doing it. Work out with virtue.

EHS - Varsity - PM
SCY

Equipment -

10 x 50 Swim/Kick on :55  EN1
alt Free/Back

Distance Group -
1 x 500 FK w/fins on 7:00  EN2
1 x 1000 on 14:00  EN2
2 x 500 FK w/fins on 7:00  EN2
1 x 1000 on 13:30 EN2+
3 x 500 FK w/fins on 7:00
1 x 1000 on 13:00 EN3
10 x 50 Back on :55 EN1
1 x 500 FK FAST on 7:00  EN3
5 x 50 CH REC on 1:05

Sprint & Middle Distance -
12 x 100 FK w/fins on 1:30/1:25/1:20  EN2-EN2+
300 Free on 3:45, 300 Back on 4:00, 300 IM on 4:15
:45 rest
9 x 100 FK w/fins on 1:30/1:25/1:20 EN2-EN2+
300 Back on 3:50, 300 IM on 4:05
:30 rest
6 x 100 FK w/fins on 1:30/1:25/1:20 EN2-EN2+
300 IM on 4:00
1:00 rest
3 x 100 FK w/fins on 2:30 EN3

20 x Texas 50's on 1:05 EN2+
from the middle of the pool
90% or better through 2 turns
REC speed the last 12.5 yds
no touching bottom, lane lines etc.

5 x 50 CH REC on 1:05

Dryland -

5x {10 upper cut punches BR
     {10 alternating waves BR
     {5 jumping jacks BR
     {10 bar jumps
     {40 yd sprint
     {30 jump ropes
     {5 Atomic Push-ups TRX
     {10 alternating crunches TRX
     {5 dips
     {5 hopping mtn climbers
     {15 shoulder raises with bands