Buzz look...an alien!

Dryland:

4 x {1 minute wall sit
      {30 second plank
      {5 burpees
      {25 right side crunches
      {25 left side crunches
Max pullups

Practice:

300 rev IM DKS

5 x {1 x 100 Free on 1:30 EN1

      {3 x 25 Sprint Medley on :30 SP3

Team Meeting - Website, Goal Sheets, IMX handout

1 x {12 x 50  DK/FK SLOB w/fins on :55 EN2

      {1 x 400 back or IM on 7:00 EN1

      {8 x 50  DK/FK SLOB w/fins on :50 EN2

      {1 x 400 back or IM on 7:00 EN1

      {4 x 50  DK/FK SLOB w/fins on :45 EN2+

15 x 25 on 1:00 EN2+

in deep end work on turns

for fly,back,free at least 5 DK off each wall.

50 climb outs