Life is a grindstone, and whether it grinds one down or polishes one up depends on the stuff one's made of

EHS - Varsity - PM
SCY

Equipment - fins, cp, snorkel, tempo trainer

3 x 10 x 100
  1st round of 10; Free w/cp and snorkels on 1:30  EN1
  2nd round of 10; Free w/snorkels on 1:25 EN1+
  3rd round of 10; Free on 1:20 EN2
      (Sam, 3rd round back)

Technique Time-

6 x 50 Free on 1:15  EN1

• work on Dives, keeping core connected
• work on breathing, are you exhaling while your face is in the water
• work on keeping core connected during the swim

6 x 25 MOPS Back, Fly, or Free on 1:00  SP3

• work on underwater DK's
• work on kicking through breakout

Distance -

3 x 200 Free w/tempo trainers on 2:45  EN2
  work specific, individual EN2 pace

3 x 200 fk w/fins on 3:15  EN2

6 x 100 Free w/tempo trainers on 1:40  EN3
  work specific, individual EN3 pace

6 x 100 fk w/fins on 1:40 EN2

1 x 500 Free w/tempo trainer on 7:00  EN3

1 x 500 fk w/fins on 7:00 EN2

Mid Distance/Sprint - 


9 x 200 on 2:45  EN1-EN2+
Free to Stroke to Free progressive

7 x {1 x 125 fk or dk w/ fins on 2:00  EN2
      {1 x 25 fk or dk sprint w/ fins on 1:00
      {1 x 25 fk or dk sprint w/ fins on :45

Dryland -

5 x {7 ab rollers
      {25 jump ropes
      {10 atomic push-ups (TRX)
      {15 swimmers pulls (stretch cords)
      {15 quick overhead bounces (med balls)
      {10 jumping waves (battling ropes)
      {10 bar jumps
      {40 yard sprint (timed)