"So, have you ever eaten any?" I asked, genuinely curious. "Lynx meat?", she said, "Yeah...want some?" I did...it tasted like chicken.

Swimming :  SCY
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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Get Fins

12 x 100 on 1:45  EN1
75 Free/25 Kick SLOB

6 x 25 MOPS on :50  SP3

10 x 25 Fly on :30  EN2
500 BOSS on 8:00  EN3-SP1
10 x 25 Fly on :30  EN2
5 x 50 Sprint Kick on 2:00  SP1+
5 x 100 Breath Control on 1:45
3 x 50 CH Sprint on 2:30  SP3
10 x 25 Fly  on :30  EN2

3 x 75 CH Sprint on 6:00  SP2
cool down after each

10 x 50 Free/non-Free on 1:05 EN1

Relay Starts/Starts
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Dryland

3 x the following on 3-4 minutes:
Thes are SPRINTS

{10 butterfly pulls w/stretchcords
10 tricep finishes w/stretchcords
5 pushups
10 R-knees
3 burpees}

2 rounds of wildcats

Beelzebub, Belial, and Molech

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

10 x 100 on 1:40
50 Free/50 Back

10 x 500 BOSS on 8:00  EN3/SP1

20 x 25 Fly on :30  EN2

200 Back EZ

7000 yards
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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)

Bossonova

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

8 x 100 Free on 1:25/1:20/1:15/1:20  EN1-EN2+

500 BOSS on 7:00  EN3
3 x {2 x 50 on :35  EN2
      {1 x 50 on :45  EN1
500 BOSS on 7:00  EN3
10 x 25 Fly on :30  EN2
500 BOSS on 7:00  EN3
8 x 75 Breath 3,5,7 on 1:20 HYP
500 BOSS on 7:00  EN3
4 x 100 rev IM on 1:40  EN1
500 BOSS on 7:00  EN3
10 x 50 CH EZ on 1:10  REC

Starts

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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
1 round of wildcats
65 second plank

The Legs Feed the Wolverines

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

20 x 50 BPA Kick SLOB w/fins on 1:05  EN3
focus on wall exits/breakouts

5 x 25 MOPS on 1:00  SP3
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

20 x 75 on 1:10  EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr

1 x 500 BOSS on 8:00  EN3+
goal is BT500+:20
1 x 200 BOSS on 3:00  EN3+
goal is BT200+:15
5 x 50 CH EZ on 1:15  REC

Start and Relay start practice
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Dryland

Seven times through the following:

• 50 Jumping Jacks
• Battle Rope IM
• 10 Jumping Throw Downs
• 10 Back Rows
• 10 Cross Overs
• 10 Arm Flutters
• Lung to Stairs
• 3 up/down loops of stairs
• Lung to Wall behind blocks 
• 1 minute wall sit

We've got ears. Say Cheers!

300 CH

8 x 125 IM (dbl Free) on 1:55  EN1

6 x 25 MOPS on :45  SP3
(middle of pool sprints)

2 x Wildcats

20 x 50 DK SLOB w/fins on :50
20 x 25 Fly w/ fins on on :30
20 x 50 Back w/10 DK's of each wall :50
20 x 25 Fly on :30

2 x Boss 500 on 8:00
(350 Free FAST, 150 Kick w/fins Sprint)

Breath Control Bobs and Pigs

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Dryland

six times through the following:

25-25-25 Crunches
100 Leg Lifts
20 R-knees
100 Flutter Kicks
5 Slow Push-ups
1 minute plank