A willing heart adds feather to the heel

EHS - Varsity - PM
SCY

Equipment - fins, snorkels, cp

• Team Pictures (Monday, September 26th, 2:30p)
• Update on Swimming 4 Beans

12 x 100 w/snorks and cp on 1:30  EN2

Distance:

6 x 400 on 5:30  EN2-EN2+
descend last three 100's
cp optional

20 x 50 BPA Kick w/fins on 1:05  EN3

3 x {1 x 100 on 1:15  EN2
      {1 x 200 on 2:40 Build  EN2
      {4 x 50 BPA on :50/:55/1:00  EN3
      {1 minute break

200 CH REC

Middle Distance and Sprint:
12 x 175 Stroke on 2:30  EN2

20 x 50 BPA Kick w/fins on 1:05  EN3

20 x 50 Texas 50's  on 1:05
work the turns

Dryland -

5 x {12 TRX Twisting Crunches
      {10 Decline push-ups
      {12 Swimmer's pulls
      {5 Med Ball (Keg Throws)
      {10 Bar Jumps
      {12 Cross Overs w/ Ropes
      {30 Jump Ropes