501 - Eat your heart out Levi's

EHS - Varsity - PM
SCY

Equipment - fins,

12 x 200  on 3:15  EN1
alt IM D/S and K w/fins

Distance -

5 x 200 on 3:00  EN2+
must hold stroke count, work breakouts, and time (within 2 seconds)
must make 5 x 200's in a row with the above conditions

10 x 75 on 1:50  EN1-EN3
sprint Breakout and last 25

20 x 50 w/paddles BPA  on 1:05  EN3

10 x 50 Back on 1:00  EN1

Non-Distance -

20 x Texas 50's on :50
focus on clean and perfect somersaults

500 Fly or Breast no walls, but otherwise perfect/legal turns

21 x 50 IM Turns on 1:05  BPA
work every turn...be small at the wall
10 x 50 Back on 1:00  EN1

9 x 25 Sprint Medley on :40  SP3

Relay Starts

Team Meeting

• Bus leaves at 2:15 on Friday
• Next week's meet at Home vs Bartlett...and maybe Service
• Tomorrow's mental visualization

Swimmin' for Beans

Today East High Swimmers and Divers are participating in a fundraiser in which 50% of the money brought in will go to the Bean's Cafe, a local soup kitchen, with the remaining amount going to the team booster club.  Divers will work through a their 11 dive routine while swimmers will put in a 5,000 yd minimum workout.

Equipment - fins, snorkel, cp

20 x 50 DK SLOB w/fins on :55  EN1+

14 x 75 on 1:50  EN1-EN3
Sprint the Breakouts, last 25 is Stroke Sprint

12 x 100 w/snorkels and cp on 1:20  EN2
work connectivity and head stillness

4 x 10 x 25

• 1st round - Fly on :30  EN2
• 2nd round - on :30, :35, :40, :45; breathing 3, 2, 1, 0  HYP
• 3rd round - Fly on :30  EN2
• 4th round - Black Hole Brst FAST on :45  EN3/HYP

6 x 125 IM (dbl Bk) on 2:05  EN2

descend from 85% effort, incrementally, to 100%

6 x 75 brst, free, back breath control on 1:45  HYP

Team Meeting:

• Meet next week
• Coming up on 1st quarter ending.  Check on grades.

Dryland - 

5 x {20 Jump Ropes

      {5 ab rollers

      {10 TRX crunches

      {10 Tricep finishes (overhead)

      {3 med ball keg throws

      {5 battling rope jumping jacks

      {40 yd sprint

These are continuous.  The only rest you get is before the jump ropes.

need two mornings off soon

NLSC - Gold - AM
SCM

12 x 50 IMO/Fr on :55

6 x 75 SKS on 1:30

8 x 75 on 2:00
sprint breakouts and last 25 stroke

100 CH REC