Yeah Toast!!!

Swimming :  SCY
Training Group :  SAHS Varsity

• Wednesday's Practice (1/2 day) : everyone 12:30-2:30p ("C" team 12:30-2:00p)

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300 CH

12 x 100 on 1:30  EN1
75 Free/25 non-Free

9 x 25 Sprint Medley on :40  SP3

1 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on :40  SP1

2 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on :50  SP1

3 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on 1:00  SP1

2 x 100 Free on 1:10  EN2

1 x 50 Free Sprint on 1:10  SP1

1 x 100 Free on 1:10  EN2

3 x 200 Back on 3:10  EN1

5 x 50 Free on :40

5 x 50 Free on :35

1 min Rest

3 x 50 Free on :30

1 min Rest

5 x 50 Free on :35

5 x 50 Free on :40

10 x 100 on 1:30

alt Back/IM

10 x {25 Fly FAST on :30

        {25 Free w/ 1 breath on :30

100 CH EZ

Relay starts if there is time

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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
      {15 Chest Fly's (stretch cordz)
      {15 Butterfly pulls (stretch cordz)