Schedule for next week & a workout for the weekend

Enjoy your Labor Day weekend!

Schedule: 

• Monday: Happy Labor Day!
• Tuesday: 
• Bus at 3:45 on the Shawnee side (there will be a return bus as well).
• Meet start time has changed to 6:00 from 6:30 at the Holland Aquatic Center. We will be competing against Holland Christian and two other schools will be there too...Holland is competing against Grand Haven. We will swim every other heat against Holland Christian in all of the odd heats. Diving will start right after the Medley relay and go at the same time as swimming. This meet will be scored as a dual meet against only Holland Christian. 
• There will be a meal afterwards 
• Wednesday:
• Morning conditioning- 6:30-7:15
• Practice 6-8pm
• Thursday: 
• Practice 6-8pm
• Friday: 
• Practice 5:30-7:30pm
• Saturday: 
• Practice 10-12pm 

Workout for the weekend: 

Below is a swim practice and a dryland practice to try and get in over the weekend since we don't have practice Monday.

Warmup on your own 5X300 (SWIM, K-D-S FREE, PULL, K-D-S IM, sprint every third 25)

8 X 25 Kick @ :30 

10 X 50 free/Main stroke @ :40-1:00

4 X 50 Kick @ :55-1:15

4 X 100 FR @ 1:15-1:45

1 X 100 Kick @ 1:45

2 X 200 IM/stroke/FREE @ 2:30-3:30

1 X 100 Kick @ 1:45

4 X 100 FR @ 1:10-20

4 X 50 Kick @ :55-1:15

10 X 50 Free/Main stroke @ :40-1:00

8 X 25 Kick @ :30

200 Warm down 

OR 

DRYLAND:

30 MIN run/bike

:45 ON & :15 rest 

high knees

pushups

squat jumps

mountain climbers

tricep dips

jumping jacks

pushups

walking lunges

tricep dips

front kicks

plank

brupees

jumping lunges 

steamline jumps

10 mins of ABS (:45 on, :15 rest)

crunches

shoe laces

plank

tuck-ups

right obliques

leg throw downs

left obliques 

russian twist 

tuck-ups

flat crunches 

15 min of stretching