Friday, September 30, 2011

Swimmin' for Beans

Today East High Swimmers and Divers are participating in a fundraiser in which 50% of the money brought in will go to the Bean's Cafe, a local soup kitchen, with the remaining amount going to the team booster club.  Divers will work through a their 11 dive routine while swimmers will put in a 5,000 yd minimum workout.

Equipment - fins, snorkel, cp

20 x 50 DK SLOB w/fins on :55  EN1+

14 x 75 on 1:50  EN1-EN3
Sprint the Breakouts, last 25 is Stroke Sprint

12 x 100 w/snorkels and cp on 1:20  EN2
work connectivity and head stillness

4 x 10 x 25

  • 1st round - Fly on :30  EN2
  • 2nd round - on :30, :35, :40, :45; breathing 3, 2, 1, 0  HYP
  • 3rd round - Fly on :30  EN2
  • 4th round - Black Hole Brst FAST on :45  EN3/HYP
6 x 125 IM (dbl Bk) on 2:05  EN2
descend from 85% effort, incrementally, to 100%

6 x 75 brst, free, back breath control on 1:45  HYP

Team Meeting:
  • Meet next week
  • Coming up on 1st quarter ending.  Check on grades.

Dryland - 

5 x {20 Jump Ropes
      {5 ab rollers
      {10 TRX crunches
      {10 Tricep finishes (overhead)
      {3 med ball keg throws
      {5 battling rope jumping jacks
      {40 yd sprint

These are continuous.  The only rest you get is before the jump ropes.

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