The Devil Went Down to Georgia

Swimming :  SCY
Training Group :  SAHS Varsity

Team Meeting:  Swimming warm-ups at 9:50a at Bartlett (be at the pool by 9:30a); Diving warm-ups at 8a at Chugiak (Pool opens at 7:30a)

***************************
300 CH

5 x 200 non Free on 3:40  EN1

9 x 25 Sprint Medley on :45  SP3

Adventure Set (approx 1000)

12 x 75 on 3:00  SP2/HYP
50 Free/25 Black Hole Brst  SPRINT!!

9 x 100 Back on 1:40  EN1

Starts/Turns

approx 4500 yards
***************************
Dryland

5 x {wildcats

Stretch

Pandemonium

Swimming :  SCY
Training Group :  SAHS Varsity
***************************
10 x 100 on 1:45 EN1

50 Back/50 Breast

*Supplemental for R.E.

50 x 100 on 1:15  EN2

70 x 100 on 1:15  EN2

[65 on 1:20, 62 on 1:25, 58 on 1:30, 55 on 1:35, 53 on 1:40, 50 on 1:45]

20 x 25 Fly on :30  EN2

100 CH EZ

8600 yards  (R.E. - 13600 yards)

***************************
Dryland

5 x {wildcats
      {100 Leg Lifts
      {100 flutter kicks
      {25-25-25 Crunches

Stretch

Beelzebub, Belial, and Molech

Swimming :  SCY
Training Group :  SAHS Varsity
***************************
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
***************************
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)

Dante's "Inferno"

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

10 x 100 on 1:30  EN1
75 Free/25 Fly

10 x 25 on 1:00   SP2
Sprint DK SLOB

100 x {25 Fly  EN2
          {1 push up

10 x 25 on 1:00  SP2
Sprint FK SLOB

3 x {50 Stroke Sprint on 1:00  SP1
      {300 Back on 5:00  EN1

5250 yards
***************************
Dryland

Set "X" is below in the brackets [ ]

[50 Jumping Jacks
Lung to Stairs
3 up/down loops of stairs
Lung to Wall behind blocks
1 minute wall sit]

1 time through Set "X" then:
with stretch cords
2 x {20 Fly pulls
      {20 Chest flys
      {20 Shrugs (10 forward/10 backward)

1 time through Set "X" then:
with med balls and a partner, reps are per person
2 x {20 Chest Passes
      {20 Overhead Passes
      {20 Russian Twists
      {20 Wood Choppers

1 time through Set "X"

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!

***************************
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
***************************
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}