Junior 032508

Stretch

Stairs -

5 Minutes Steady Jog - HIT EVERY STEP

5 Minutes Situps - All :50/:10 - Varney Choice
5 Minutes 2 Flights Steady Jog, 1 Flight Run - HIT EVERY STEP
5 Minutes Situps - All :50/:10 - Varney Choice
5 Minutes 1 Flight Jog, 1 Flight Run, 1 Flight Frog Jumps (Careful!)
5 Minutes Situps - All :50/:10 - Varney Choice

In Water -

400 Swim - Every 4th L No Free

200 - 50 Kick/50 Drill - All Choice
8 X 50 @ 1:00 - Odd/Build, Even/Steady

w/ Fins - 6 X Thru:

1 X 25 - 12.5 Fast UW Dol Kick, 12.5 EZ Choice @ :30

1 X 50 - Steady 6 Beat Kick Free - Breathe X 3 @ :55
1 X 25 - Fast UW Dol Kick on Back to 15M @ :30
1 X 50 - EZ Free DPS (Distance Per Stroke) @ :55

No Fins - (If people cannot make interval - put fins on)

1 X 125 Free Breathe X 3@ 2:00

4 X 25 IMO Kick @ :35
1 X 50 EZ @ 1:00
2 X 125 Free Breathe X 3 @ 1:55
4 X 25 IMO Drill @ :35
1 X 50 EZ @ 1:00
3 X 125 Free Breathe X 3 @ 1:50
4 X 25 IMO Swim @ :35 - Good Form - Not Sloppy
1 X 50 EZ @ 1:00
4 X 125 Free Breathe X 3 @ 1:45
4 X 25 #1 Stroke FAST @ 1:00
1 X 50 EZ @ 1:00

200 EZ SD