Senior 032708

Stretch

10 Minutes of Situps - Varney Choice - All :50 On/:10 Rest

Stairs -

6 Minutes Steady Jog - HIT EVERY STEP

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

In Water - 600 Swim/400 Pull

10 X Water Polo 100 IM’s @ 2:15 As Follows:

Fly - Fly arms with Flutter Kick

Back - Pin Chin to Chest - Looking at your Feet
Breast - Hands out front - Eggbeater Kick - Head Out of Water
Free - Tarzan - Chin on Top of Water - Head Still

Polo to End (Should be roughly 45 Min)

Junior 032708

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 - 500 Swim

7 X Water Polo 100 IM’s @ 2:30 As Follows:

Fly - Fly arms with Flutter Kick

Back - Pin Chin to Chest - Looking at your Feet
Breast - Hands out front - Eggbeater Kick - Head Out of Water
Free - Tarzan - Chin on Top of Water - Head Still

Polo to End if Time