A Ha! Cry Wolves - ooooo

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss previous week & meet, upcoming week & meet agains ER

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300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

10 x 10 yard sprints SP3
practicing initiating DK's as soon as feet leave the wall, and then beginning FK's a soon as DK's are completed...all the way through the breakout.

12 x 50 Free/Back on :45  EN2
Practice DK/FK transition

7 x 100 Free on 1:15  EN2
2 x 3 x 75 [25Fly/25Back/25Breast]  on :55/1:05/1:15
6 x 100 Free on 1:10  EN2
9 x 50 Back hold :35 or better alt :40/:50
5 x 100 Free on 1:05  EN2+
rest 2 minutes
300 Free Fast on 5:00  EN3
300 Free FAST!!! work turns...TIMED!!!  EN3+

12 x 100 Back on 1:30 EN1

10 x 10 yard sprints SP3
Practice DK/FK transition

Practice Starts focusing on the same DK/FK transition

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Dryland

with stretch cords
4 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

with med balls and a partner, reps are per person
3 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers