East Coast Weather News

Silver Workout Group
Service and UAA SCM
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10 x 50 Free/Back on 1:00

6 x 25 Sprint Medley on :40

4 x 25 Backstroke Sprint Turns on 1:00

5 x {3 x 50 "make them" on :50
      {1 x 50  EZ on 1:10
      {1 x 50 Best non-Free stroke Sprint on 1:20

3 x 50 CH EZ on 1:15

20 x 25 w/fins on :30
odds DK SLOB 
evens Fly

4 x 75 Breath Control Free on 1:30
3/5/7

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Dryland -

Everything FAST 5 x through

7 med ball through downs or 7 squat jumps
10 R-Knees
10 crunches
20 Jumping Jacks
10 R-Knees
1 minute rest

Accept challenges, so that you may feel the exhilaration of victory

EHS - Varsity - PM
SCY

Equipment -

10 x 75 on 1:20 EN1
alt 50Bk/25Brst and 25Bk/50Brst

9 x 25 sprint medley on :45
last three are kick SLOB

7 x 200  EN2
odds Free on 2:30
evens 50strk/50back on 2:45

5 x 50 CH on 1:05 REC

10 x 50 FK/DK SLOB on 1:00 EN1+

16 x 100 EN1-EN2+
#1-4 on 1:30, 1:30, 1:30, 1:15
#5-8 on 1:30, 1:30, 1:15, 1:10
#9-12 on 1:30, 1:15, 1:10, 1:10
#13-16 on 1:15, 1:10, 1:10, 1:10


Turn Time:  back, free, crossover review.  Open turns - fast knees, stay small at the wall, head moves with core, legal touches.


Dryland -

Battling Rope Circuit:

7 x {10 Slams
      {20 Alternating waves
      {5 Back arm circles
      {10 Figure 8's
      {10 Jumping Jacks

In between the 7 rounds of ropes complete:

100 crunches
100 bicycles
100 knee curls
50 decline push-ups
100 spinal erectors
50 side crunches each left and right
50 box jumps (bench jumps)