Welcome Back Carter

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting at 5:30p to discuss:

• previous week meet, upcoming week
• Performances of the meet : Stas 200/500 Free, Girls 50 Free (Jess, Alex, Skylar sweep), Savana/Madison 1st/2nd in diving.
• Get in on time for warm-ups
• Good job checking in before/after races.
• meet with Service.  Be at the pool by 2:45p.  No Buss
• discuss importance of early catch when sprinting Free

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300 CH

5 x {4 x 100 Free on 1:20  EN1
      {1 x 100 IM on 1:40  EN1-EN3
        descend IM's 1-5 to 90% or better

6 x 200 FK or DK w/ fins alt 3:10/2:50  EN1/EN2+

12 x 125 [25Bk, 25Brst, 75Free]  on 2:05  EN2+

20 x 25 Fly on :30  EN2

3 x 300 Back on 4:45  EN1

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Dryland

Five times through

50 Crunches
50 Leg Lifts
50 Flutter Kicks
30 Backstroke Rows (with Stretch Cords)
50 Jumping Jacks
1 minute plank
1 round of Wildcats