Thursday, September 8, 2011

...Can't Lose!

EHS - Varsity - PM
SCY

Equipment - kb, fins (for Distance Group)

20 x 50 on :55  EN1+
odds Free/Back
evens Swim/Kick

Distance Group -

4 x 3 x 300 on 4:15/4:00/3:45  EN1-EN3
make it on the first 2 in each cycle
hold 3:30 or better on 3rd 300

3 x 500 on 8:00 BOSS  EN2-EN3

Mid-Distance and Sprint Groups-

8 x {6 x 25 Fly on :30  EN2
      {2 x 75 Stroke SKS on 1:15/1:05  EN2-EN2+
      {1 x 100 IM on 1:40  EN2+-SP1
      {2 x 25 Sprint Kick on 1:00  SP3
descend the 100 IM's, starting at 88% of max effort

8 x 75 on 1:40 Breast/Free/Back Breath Control
Breast - Black Hole
Free - Breath every 7th
Back - 10 DK's off wall before breakout

Team Meeting

  • Kenai Invite Forms and Checks
  • Tomorrows Meet
    • Fill out cards today

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