Schedule for the week of August 19th & Freshmen Orientation

Freshman have orientation tomorrow night, have so much fun! I have posted a swim work out as well as a dry-land work out if you do not have access to a pool tomorrow below.

Monday: Practice 6-8pm
Tuesday: Practice 6-8:30 (dry-land at the beginning)
Wednesday: Practice 6-8 (team picture right at 6)
Thursday: Practice 6-7:30 (dry-land at the beginning)
Friday: Practice 5:30-7:30
Saturday: Dry-land 9-10:15

Swim work out:

400 swim, 300 pull, 200 kick, 100 IM

24x150
1-6: Free @ 1:50/2:00/2:10/...
7-12 IM or stroke @ 2:10/2:20/2:30...
13-18: kick middle 50 @ 2:10/2:20/2:30...
19-24: 1:45/1:55/2:05/....

20x25 @ :40 breast stroke drills
4- double pull outs
4- one pull, two kicks
4- Breast pull, free kick
4- 3, 2, 1 second glide
4- Regular Breast Stroke

200 WD

Dry-Land:

run for 30 or bike for 30
5x through- 30 squats, 20 lunges, 10 push ups

Abs: 25 of each - tuck-ups, bike forward, bike back, v-ups, flat, right oblique, left oblique, fifer scissors, mason twists, plank, plank right, plank left, leg throw downs