Fury Road

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

9 x 50 TT on 1:00 EN1

work exits and turns

7 x 200 [100Fr/100Back or IM] on 2:50  EN2

10 x 50 Free/DK on :45  EN2

9 x 25 Kick Sprint Medley on :45  SP3

5 minutes Start Practice

We want to be moving forward BEFORE

we leave the block.

12 x 75 Best non-Free Stroke on 3:00  EN3/SP1

from a start

7 x 50 CH EZ on 1:15 REC

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Dryland

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank