Big 8? More like Crazy 8!

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss meet expectations

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Components of a Pre-meet warm-up
total time needed - approximately 30 minutes

• 300 to loosen up
• Short set 500-700 yds to increase heart rate
• Turn Practice (MOPS)
• Sprint Medley
• Sprint Starts

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300 CH

7 x 100 on 1:30  EN1
alt Free, IM or Back

6 x 25 Sprint Medley on :40  SP3

3 x 25 MOPS on :45
make them pertinent to upcoming races

Sprint Starts

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5 x {1 x 100 IM 1:15  EN2
      {3 x 50 on :40/:40/1:00 (hold all under :35)  EN2
      {2 x 25 on :40 SPRINT SP3-SP2
      {1 x 100 Free Breath Control on 1:45  HYP

6 x 25 Sprint Medley Kick on :45  SP3

5 x 50 CH EZ on 1:10  REC

3 x 25 Dive Start Sprint

Relay Starts
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Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch