Here kitty, kitty, kitty

Swimming :  SCY
Training Group :  SAHS Varsity
Team Meeting:

• Final Meet of the season this Friday against Dimond.  Let's bring it!  
• NO BUS; Be at the Dimond Pool by 2:40p
• Grades - The end of the quarter is this Friday.  If you are in jeopardy of not making grades, get it fixed now!
• Region Team - Coach Cliff will be selecting the SAHS Region Team over the next 7 days.  Any member not selected for the region team will have their final practice next Monday, October 19th.  Practices will be condensed to 4:30-7:00p...including dryland.
• Likely State swimmers will have dryland from 4:30-5:00p, and water practice from 5-7p
• Remaining swimmers will have water practice from 4:30-6:00p, and dryland from 6:30p
• Divers 4:30-6:30p
• State Team - After the Region meet, we will know who are state qualifiers are.  The State Team will practice from 4:30-6:30p
• Racing Suits - Coach Cliff has worked hard putting together a list of suits that are acceptable for use at Regions and State:  https://www.swimoutlet.com/affiliate_storedetail.asp?sid=9218&catid=52801&sc=

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Get Fins

1 x 300 CH

11 x 75 on 1:30  EN1
odds - Free; evens - not Free

9 x 25 Sprint Medley on :45  SP3
at least 3 non-Free

2 x 5 x 100 on 1:30  EN1-EN3
Descend 1-5 from 85% of max to 100%

5 x 75 Choice Sprint on 3:00  SP2

3 x 75 CH EZ on 1:40  REC

2 x {5 x 50 Kick w/ fins BPA on 1:15  EN3
      {5 x 50 CH Sprint w/ fins on 1:45  SP2

200 Back Cool down

3850 yards

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Dryland

4 x {15 chest flies w/ Stretchcoards
      {20 chest passes each w/ med ball
      {5 SLOW Push-ups
      {25 Backstroke Rows w/ Stretchcords
      {wildcats
      {25-25-25 crunches