Friday practice and Swim Outlet Sale

Parents and girls!

Practice on Friday has been moved from 7-9 AM. Now everyone can enjoy their holiday weekend sooner and get to the first football game on time :)

A thank you to Jennifer Schroder for letting us know that Swim Outlet is having a sale right now for anyone that wants to get a racing suit for the end of the season for the conference or state meet!

Have a safe holiday weekend and if you get a chance to get in the pool please do the following swim work out, and if not I'll post a dry land work out as well! We have a meet on the Tuesday after the weekend.

Swim:
Meet warm up
400 swim
6x75 k-d-s @ 1:15-1:30
6x50 s-m-f @ 1:00
8x25 @ :30 h/e, e/h, h, e
2x25's springs
4x turns from mid pool
200 ez

30x75's @ 1:10-1:30
10- k-s-k
10- stroke (free descend each one)
10- free no breathing in an out of walls

5x100 @ 1:40-2:00
50 drill + 50 swim
3x200 @ 2:45-3:30
kick middle 100

WD

Dry Land:
Run for 30 min or bike for 45

4x
25 jumping lunges, 10 push ups, 25 jumping squats, 10 dips, 25 burpees, 10 push ups, 25 mt climbers
Abs- 25 tuck ups, 25 v-ups, 25 mason twist, 25 shoe laces, plank for a minute