Fungus Cookies Stink

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

• previous week meet, upcoming week
• Performances of the meet : All of our relays, 1st-3rd in all girls, 1st-2nd in all boys relays.  Brianne, Lauren, and Zayle were all double winners.
• meet will be at West - Bus leaves from SAHS Gym Door at 2:20p, please be there by 2:10p
• drag...wear it!
• 
  

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300 CH

12 x 50 Free on :50 EN1

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30, Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:30/3:00 EN2

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back on :50  EN2
Breaststrokers do 7 x 50's Kick and Breast/Free on 1:00 no fins

100 CH EZ
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Dryland

Set "X" is below in the brackets [ ]

[50 Jumping Jacks
Battle Rope IM

• 10 Jumping Throw Downs

• 10 Back Rows

• 10 Cross Overs

• 10 Arm Flutters

Lung to Stairs
3 up/down loops of stairs
Lung to Wall behind blocks
1 minute wall sit]

1 time through Set "X" then:
with stretch cords
2 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers

1 time through Set "X"