Senior 040608

Stretch

Situps - 10 Minutes - Good Effort - All :50/:10 - Go:

2 Crunches
2 RS Choice
2 LS Choice
2 Crunches - Feet Above Knees
2 Choice Situps

Wheelbarrow Walk - 25 Yards w/ Partner

Situps - 6 Minutes - Good Effort - All :50/:10 - Go:

2 Superman
2 Superman RF/LA
2 Superman LF/RA

Wheelbarrow Walk - 25 Yards w/ Partner

In Water -

600 Swim - Every 4th 25 Breast w/ Dolphin Kick

200 Kick w/ Board
300 Pull - Every 4th 25 Scull - Hands in Front

Free Drill Progression - 20 Min

All Sculls Solid Head Position - use Snorkel - Repeat 25’s - :5 Between Each
HOF Scull - 3 Min
HUC Scull - 3 Min
HAS Scull - 3 Min
RA Scull w/ Snorkel - 3 Min
LA Scull w/ Snorkel - 3 Min
6-6-6 Scull RA - Kick - Scull LA - 3 Min

Kick - 2 X Thru:
4 X 125 Kick - HR 140+ - :15 Between Each - w/ Board - All Flutter
200 EZ Choice No Free
8 X 62.5 @ 1:20 - HR 150+ - Choice Board/No Board - Alt Dol/Flutter
200 EZ Choice No Free
10 X 37.5 @ :45 - All Strong - No Board - Br Pull for Breathe or on Back - Choice Kick
200 EZ Choice

Pull -
8 X 225 @ 80 HB Rest - Steady Effort - Between Flags Choice Scull - Last 20 Back Pull

200 EZ SD
Junior 040608

Stretch

Situps - 12 Minutes - Good Effort - All :50/:10 - Go:

2 Crunches
2 RS Choice
2 LS Choice
2 Superman
2 Superman RF/LA
2 Superman LF/RA

Wheelbarrow Walk - 25 Yards w/ Partner

In Water -

400 Swim - Every 4th 25 No Free

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

Free Drill Progression - 20 Min

All Sculls Solid Head Position - use Snorkel - Repeat 25’s - :5 Between Each
HOF Scull - 3 Min
HUC Scull - 3 Min
HAS Scull - 3 Min
RA Scull w/ Snorkel - 3 Min
LA Scull w/ Snorkel - 3 Min
6-6-6 Scull RA - Kick - Scull LA - 3 Min

Kick -
4 X 125 Kick - HR 140+ - :15 Between Each - w/ Board - All Flutter
200 EZ Choice No Free
8 X 62.5 @ 1:25 - HR 150+ - Choice Board/No Board - Alt Dol/Flutter
200 EZ Choice No Free
10 X 37.5 @ :55 - All Strong - No Board - Br Pull for Breathe or on Back - Choice Kick
200 EZ Choice

Pull -
4 X 225 @ 80 HB Rest - Steady Effort - Between Flags Choice Scull - Last 20 Back Pull

200 EZ SD