Harry Dean Stanton

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p; visualization exercises

***************************
5 x 200 Dr/K/S/K/Dr

6 x 25 Sprint Medley  on :45  SP3

3 x {100 Free on 1:05  EN2
      {100 Free on 1:15  EN1
      {100 Free on 1:05  EN2

4 x 25 MOPS on 1:00  SP3

Bobs

3 x {50 Free on :40  EN1
      {50 Stroke FAST on :40 EN3
      {50 Free on :40  EN1

Breath Control

Relay Starts

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

5 x {50 Jumping Jacks
      {100 Flutter Kicks
      {:30 second plank
      {wildcats

Stretch

Jennifer Grey

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p; visualization exercises

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

12 x 100 on 1:30  EN1
alt Free, IM or Back

6 x 25 Sprint Medley on :40  SP3

3 x 25 MOPS on :45
make them pertinent to upcoming races

Sprint Starts

***************************
{6 x 50 Swim/Kick, descend 1-6, on :55  EN1-EN3
{6 x 25 Sprint Medley Kick on :45  SP3
{500 BOSS on 7:30  EN3-SP1
{3 x 50 CH EZ on 1:10  REC
{3 x 50 CH Sprint on 1:30  SP1+
{3 x 50 CH EZ on 1:10  REC

9 x 100
alt.  100 Free on 1:30
       100 IM on 1:20/1:15/1:10/1:05

3 x 25 Dive Start Sprint

Relay Starts
***************************
Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch

Deeper and Deeper

EHS - Varsity - PM
SCY

Equipment - fins, snorkels, paddles

Visual Imagery/Relaxation session approx 30 minutes

12 x 50 IMO/Fr on :55  EN1

9 x 25 Sprint Medley on :45  SP3
1 x 25 Sprint with perfect finish on :45  SP3

Distance -

4 x 500 on 6:15  EN2
w/ fins, paddles, and snorkel

non-Distance

500, 400, 300, 200, 100
IM's on 1:30 base

9 x 25 Sprint Medley on :45  SP3
1 x 25 Sprint with perfect finish on :45  SP3

4 x {1 x 100 Free on 1:15  EN1
      {1 x 100 rotate 25 non-free sprint through on 1:30  EN2

relay starts