Dante's "Inferno"

Swimming :  SCY
Training Group :  SAHS Varsity
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get fins
1 x 300 CH

10 x 100 on 1:30  EN1
75 Free/25 Fly

10 x 25 on 1:00   SP2
Sprint DK SLOB

100 x {25 Fly  EN2
          {1 push up

10 x 25 on 1:00  SP2
Sprint FK SLOB

3 x {50 Stroke Sprint on 1:00  SP1
      {300 Back on 5:00  EN1

5250 yards
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Dryland

Set "X" is below in the brackets [ ]

[50 Jumping Jacks
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"