Southside hoo! Relay YOU! 9 x 100 Boo - yah!

300 CH

8 x 100 on 1:40  EN1
rotate 25 kick through

12 x 25 Spring Medley on :40  SP3

9 x 100 Free on 2:00  EN3
yes, this is THE "9x100" set

5 x 50 CH EZ on 1:10  REC

5 x 100 Breath Control on 1:45  HYP

12 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:50
or 12 x 75  Breast on 1:15
or 30 x 25 Fly on :30

Start and Relay Start Practice

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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
65 second plank

Together, as a group 2 rounds of Wildcats

Not So Hy-Tek

300 CH

Set #1
5 x 100 on 1:20  EN1
5 x 50 FK on 1:00  EN1
400 IM on 6:00  EN1
7 x 75 Back on 1:10  EN2
9 x 25 Sprint Medley CH on :30 SP3
300 Free on 3:30  EN3
3 x 50 CH EZ on 1:10
5 x 50 FK on :50 EN2
5 x 100 on 1:10  EN2+

Set #2

3 x {1 x 225 Back on 3:20  EN2
      {1 x 125 IM (FK the final 50) on 2:20  EN2
6 x 25 Sprint Medley on :40  SP3


Set #3

9 x 75 Black Hole Breast FAST on 2:00  HYP
3 x 25 Sprint Medley on :50  SP3
3 x 50 CH EZ on 1:10

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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