Schedule for next week

For those of you who aren't able to attend practice on Monday due to the freshman launch I will post a swim work out below the schedule for the week as well as a dry land work.

Schedule:

• Monday: Practice 6-8pm 
• Eagle Extravaganza 
• Freshman Launch
• Tuesday: Practice 6-8pm 
• Dry land conditioning with Daimond at the start of practice. Please wear shorts, shirt and tennis shoes for the start of practice!
• Wednesday: Practice 6-8pm
• Parent meeting starting at 7:30 in room HC 204 
• For those of you attending the middle school dedication event you should have time to make it!
• If you cannot  make the parent meeting please send me an email by Tuesday at alyssa.ludema@gmail.com thank you! 
• Thursday: Practice 6-8pm 
• Dry land conditioning with Daimond at the start of practice. Please wear shorts, shirt and tennis shoes for the start of practice
• Friday: Practice 5:30-7:30pm
• Saturday: Dry land at Calvin 9-10:15 and then the cottage party 
• More details to come on what to bring! 

Work Out: 

400 Swim, 300 Pull, 200 Kick, 100 IM

16x25 @ :30 FAST

200 EZ @ 3:00-3:45

1x50 @ 1:00 FAST - can do any stroke

200 EZ @3:00-3:45

12x25 @ :30 FAST

200 eZ @ 3:00-3:45

1X100 @ 1:30-2:00 FAST- can do any stroke

200 EZ @ 3:00-3:45

8X25 @:30 FAST

200 EZ @ 3:00-3:45

1X150 @ 2:15-3:00 FAST- can do any stroke

200 EZ @ 3:00-3:45

4X25 @ :30 FAST

1X200 @ 3:00-3:45 FAST- can do any stroke 

200 EZ

4X150 @ Rest :15 in between

50 swim + 50 kick fast + 50 build swim

400 EZ

Dryland: 

Run for 30 Min. 

30 sec. for the following 3 times through:

jumping jacks

high knees

ski hops 

fake jump rope

2 times through: 

10 burpees

15 push ups

10 tricep dips

5 burpees

30 arm circles

10 tricep dips

30 mountain climbers

15 push ups

5 burpees

5 times through: 

30 brunches

20 bicycle crunches 

30 toe touches

20 tuck ups 

30 sec. plank 

30 Russian twists