300 CH
8 x 100 on 1:40 EN1
rotate 25 kick through
12 x 25 Spring Medley on :40 SP3
9 x 100 Free on 2:00 EN3
yes, this is THE "9x100" set
5 x 50 CH EZ on 1:10 REC
5 x 100 Breath Control on 1:45 HYP
12 x 25 Sprint Medley on :40 SP3
Stroke Set for Varsity
10 x 125 Back on 1:50
or 12 x 75 Breast on 1:15
or 30 x 25 Fly on :30
Start and Relay Start Practice
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Dryland
6 times through the following
30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
65 second plank
Together, as a group 2 rounds of Wildcats
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