1968 Chevy Nova

Swimming :  SCY
Training Group :  SAHS Varsity
***************************

300 CH

1x{1 x 500 on 8:00 IM EN1

    {10 x 25 on :30 Fly EN2

2x{1 x 100 back on 1:40 EN1
    {1 x 100 free on 1:10 EN1
    {1 x 100 back on 1:40 EN1
    {1 x 100 free on 1:05 EN2
    {1 x 100 back on 1:40 EN1
    {1 x 100 free on 1:00 EN3
    {1 x 100 back on 1:40 EN1
    {10 x 25 on :30 Fly EN2

9 x 25 Sprint Medley on :40 SP3
   early catch

20 x 75 Kick w/ fins on 1:15 EN2
   1-10 FK, 1-20 DK SLOB

20 x 50 on NOVA Speed Set on 1:30  EN3
from starting end: broad jump from wall
                              5 streamline jumps (max height)
                              jump into remaining 25 fly sprint
                              climb out broad jump off wall
                              jump off bottom into remaining 25 free sprint
                              double climb outs

10 x 75 Back Hole Breast on 2:00  HYP
FAST

***************************
Dryland

7 x The following

{Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

25-25-25 Crunches

50 Leg Lifts

3 slow push ups}