The Legs Feed the Wolverines

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

10 x 75 on 1:15  EN1
Swim/Kick/Swim

20 x 50 BPA Kick SLOB w/fins on 1:05  EN3
focus on wall exits/breakouts

5 x 25 MOPS on 1:00  SP3
focus on open turns
as hands make contact with wall, thrust knees forward to initiate pivot
DO NOT GRAB WALL AND PULL!!!

20 x 75 on 1:10  EN2
focus on open turns
odds 50Brst/25Fr
evens 25Brst/50Fr

1 x 500 BOSS on 8:00  EN3+
goal is BT500+:20
1 x 200 BOSS on 3:00  EN3+
goal is BT200+:15
5 x 50 CH EZ on 1:15  REC

Start and Relay start practice
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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

Captain my Captain

Swimming:  SCY
Training Group: SAHS Varsity
Team Meeting @ 6p to announce team captains

300 CH

12 x 75 @ 1:20  EN1+
25 scull/25 brst/25 free

5 x {2 x 50 Fly/Back on :40/1:00  EN2/EN3
      {2 x 25 Brst FAST on :40 EN3

500 FK EN1

5 x {75 [50Free/25Back] FAST on 2:20 EN3
      {125 [100Free/25Back] FAST on 2:20 EN3
(7 DK's of of each backstroke exit)

6 x 75 Breath 5, 7, 9 on 1:20  HYP

6 x 200 BOSS on 5:00  EN3
(150 Fast Swim/50 Sprint Kick w/fins)

6 x 50 CH EZ on 1:15  REC

6 x 25 Dive Start Sprint

Relay Starts

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Dryland

6 times through the following:

20 x Med Ball throw downs
50 Jump Ropes/Jumping Jacks
5 Burpees
20 "R"knees
5 Burpees
20 arm flutters with Battle Ropes

2 rounds of Wildcats