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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