Sploosh

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

12 x 50 Swim/Kick on :55  EN1

6 x 25 Sprint Medley Kick  on :45 SP3

4 x {3 x 50 on :35  EN2+
      {1 x 50 Sprint on 1:00  EN3/SP1

6 x 25 Sprint Medley on :40 SP3

300 Free FAST on 5:00  EN3
3 x 50 Stroke Sprint on :50  SP2
1 minute break
200 Free FAST on 4:00  EN3
3 x 50 Stroke Sprint on :50 SP2
1 minute break
100 Free FAST on 3:00  EN3
3 x 50 Stroke Sprint on :50 SP2

5 x 50 CH EZ on 1:15  REC

20 x 50 Texas style on 1:00  EN1+
minimum of 7DK's off each wall

10 x Tough Guys on 1:30  EN3+

100 CH EZ

3 Sprint Turns
3 Sprint Starts
Relay Starts

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Dryland

4 x {25-25-25 Crunches
      {20 Squats/20 Calf Raises
      {25 Jumping Jacks
      {Wildcats
      {5 slow pushups or 2 pull-ups

Stretch