You can take the darkness from the pit of the night

EHS - Varsity - PM
SCY

Equipment - fins, paddles, cp, snorkels


12 x 125 on 1:50  EN1
w/ cp and snorks

Distance Group -

5 x 100 FK w/fins on 1:30  EN2
1 x 600 w/paddles on 7:45  EN2
4 x 100 FK w/fins on 1:40  EN1+
2 x 600 w/ paddles on 7:45 EN2
3 x 100 FK w/fins on 1:50  EN1
3 x 600 w/paddles on 7:45  EN2
1 x 300 Back on 6:00  REC

6 x 75 on 1:50  EN2+
work breakouts and last 25 race pace
tempo trainer

Middle Distance and Sprint -

12 x 75 on 1:20/1:15/1:10  EN2-EN2+
SKS work the core

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on :50  EN3

12 x 50 on 1:10  EN3
K w/ fins BPA

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on :55  EN3

12 x 25 Sprint Medley on 1:00  SP3
special emphasis on the kick

1 x {100 on 1:20  EN2
      {200 build on 2:40 EN2-EN3
      {4 x 50 on 1:00  EN3
1 x 300 Back on 6:00  REC

• Work on free relay starts with Jesi, Carrie, McKinley, Sam
• General Racing starts with everyone else
• Team Meeting about grades