Boogie Night

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

• previous week meet, upcoming week
• Performances of the meet : Andrew 100 Back, Merek Kovol 500 Free, Savana diving, Jenevia 400 Free Relay, Adriana 500 Free
• Get in on time for warm-ups
• Cool down as much as possible after each race
• Quick check in before and after each race
• meet agains Chugiak; early dismissal on Friday
• budget time better
• discuss Breaststroke Technique

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300 CH

7 x 200 on 2:50  EN1

rotate and rev rotate 50 Breast through

10 x 25 Fly on :30  EN2

3 x {2 x 25 Breast FAST on :40 SP3

      {3 x 125 IM (dbl Brst) on 1:50  EN2

      {2 x 25 Fly on :30 EN2

      {3 x 75 (25Fly/50Back) on 1:05

6 x 25 MOPS on 1:00  SP3

10 x 50 Texas on :55  EN1

Texas 50's start and end in the middle of the pool

12.5 yds back, 25 yds Brst, 12.5 yds Free

work turns; No hanging on lane lines!

Deep end dryland/hypoxic/sprint set

see video by clicking here

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Dryland

1 minute plank/1 minute wall sit
45 second plank/45 second wall sit
30 second plank/30 second wall sit
15 second plank/15 second wall sit
30 second plank/30 second wall sit
45 second plank/45 second wall sit
1 minute plank/1 minute wall sit

20 x 20 second crunch (hold crunch for 20 seconds)

2 x 50 shrugs with stretch cords or kettle balls
(25 forward/25 reverse)