Training Group : SAHS Varsity
- Final Meet of the season this Friday against Dimond. Let's bring it!
- NO BUS; Be at the Dimond Pool by 2:40p
- Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State: https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=
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12 x 100 on 1:30 EN1
75 Free/25 non-Free
8 x 25 MOPS on :45 SP3
1 x 100 Free Sprint on 2:30 SP1
2 x 50 Free Sprint on 1:30 SP1
4 x 25 Free Sprint on 1:00 SP1
3 x 50 Free FAST on :40 EN3
1 minute rest
1 x 200 Free Sprint on 3:00 SP2
20 x 25 Fly on :30 EN2
9 x 100 Back on 1:30 EN1
3 x {1 x 25 Stroke Sprint on :30 SP3
{2 x 50 Free on :45 EN1
{1 x 75 Stroke Sprint on 1:15 SP2
{3 x 50 CH EZ on 1:15 REC
Goal is BT 100, when adding 25 and 75 stroke sprint
5 x 100 Free Breath Control on 1:45 HYP
descend from 17 by 2 each time
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Dryland
7 x The following take about 3-4 minutes rest between each
do each ALL OUT FAST!!!!
{Battle Rope IM
12 x 100 on 1:30 EN1
75 Free/25 non-Free
8 x 25 MOPS on :45 SP3
1 x 100 Free Sprint on 2:30 SP1
2 x 50 Free Sprint on 1:30 SP1
4 x 25 Free Sprint on 1:00 SP1
3 x 50 Free FAST on :40 EN3
1 minute rest
1 x 200 Free Sprint on 3:00 SP2
20 x 25 Fly on :30 EN2
9 x 100 Back on 1:30 EN1
3 x {1 x 25 Stroke Sprint on :30 SP3
{2 x 50 Free on :45 EN1
{1 x 75 Stroke Sprint on 1:15 SP2
{3 x 50 CH EZ on 1:15 REC
Goal is BT 100, when adding 25 and 75 stroke sprint
5 x 100 Free Breath Control on 1:45 HYP
descend from 17 by 2 each time
***************************
Dryland
7 x The following take about 3-4 minutes rest between each
do each ALL OUT FAST!!!!
{Battle Rope IM
- 10 Jumping Throw Downs
- 10 Back Rows
- 10 Cross Overs
- 10 Arm Flutters
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