H-E-double hockey sticks

Swimming :  SCY
Training Group :  SAHS Varsity
Group Meetings (no time for a full team meeting), make sure each group is notified of:

• BHS-CHS meet information: Swimming Warm-ups at 9a, Meet starts at 11a, confirm with Coach Cliff about participation TODAY
• The following 5-7 days of practice will be grueling.  Please be sure to take care of yourself.  Plan for homework, rest, nutrition, hydration.  Stay on it!

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1 x 300 CH

10 x 200 Free on 2:30  EN1  

5 x {2 x 75 Stroke Sprint on 1:30  SP1
      {3 x 50 Free on :35  EN3

7 x 200 Free on 2:20  EN2

10 x 25 Sprint Kick w/ fins SLOB on 1:00

4 x 200 Free on 2:10  EN3+

100 CH EZ on 3:00  REC

20 x 25 Fly on :30  EN2

1 x 200 Free Sprint on 3:00

1 x 300 Back or IM on 5:00

7350yds
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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

5 slow push ups
20 Squats/20 Calf Raises}