Meet Line Up this week. Be at the pool at 8am.

Sunday - assist with parking

Warm Up Ladder - with first 3 strokes of each length done to 1/7 rhythm (DEMO)

1 x warm-up snorkel/fins underwater to 3rd black line

50 :45 C/D: 50

100 1:30 C/D: 1:40

150 2:15 C/D 2:30

200 3:00 C/D 3:20

1 x warm-up Back FINS

underwater to 3rd black line with first 3 strokes of each length done to 1/7 rhythm (DEMO)

50 :45 C/D: 50

100 1:30 C/D: 1:40

150 2:15 C/D 2:30

200 3:00 C/D 3:20

2 x Kick + Big Red IM and 200/100P KEEP EM MOVING Cool Water Today, Mix of fast kick, aerobic IM and specific speed.

3 x

50 kick on :45 (C:55, D: 1:00

50 (25 Drill dog paddle, 25 vert arm back kick) 1:00, C 1:05, D 1:10

1 x

25 Fly on :25, B:30, C: 30, D: 40

50 Fly/Bk :45, B: 50, C: 55, D: 1:20

75 Fly/Bk/Br 1:10, B: 1:15, C: 1:25, D: 2;00

100 IM 1:30, B: 1:40, C: 1:50, D: 2:40

100 IM 1:30, B: 1:40, C: 1:50, D: 2:40

75 Fly/Bk/Br 1:10, B: 1:15, C: 1:25, D: 2;00

50 Fly/Bk :45, B: 50, C: 55, D: 1:20

25 Fly on :25, B:30, C: 30, D: 40

100 ez on 2:00 CHOICE

2 x (Round 2 = 4 x through)

1 x 50 at 200P YOUR STROKE 1:00

2 x 25 at 100P YOUR STROKE :45

1 x

100 ez on 2:00

Non State -DIVE 25's x 40

State Qualifiers continue below

Fins

5 x

100 kick on 1:35 (drop 5 from the interval each 100)

100 Swim back on 1:30 (work on underwater swimming and breakouts)

A: Kaden, Kyle, Tedy

B: Anna, Sofia, Chloe, Michelle, Kouske, Claire, Ryanne, Jack, Kaimana, Sadie, Ryan,

C: Malia H, Florian, Parker, Jakob, Fisher,

D: Sean, Emery, Alec, Maya, Lia, Malia Mc, Musashi

E: Kei, Amber, Coco, Melody, Sight, Mana, Ichika, Johana