Tuesday, September 1, 2015

The Nasty Nine

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

8 x 100 on 1:30  EN1
rotate 25 kick through

12 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 4:00  SP1
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

6 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

Open Turn 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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