Wednesday, Sept. 3
Pre - Season
Warmup:
300 Loosen
6 X 50 mixed drills
12 X 25 variable sprints
Main Set
30 X 50 @ 60
#1 - Sprint to 15M
#3 - Sprint to 25 to FT.
#5 - sprint last 12 1/2
All Odd's are SLOW, DPS, work on length
Weight Room Suggestion:
3 Groups of 3 Excercises: rotate 3 X's through each group, doing 10-20 reps, before moving on to next group.
Group #1
Tuckups - Back Raises - Mtn. Climbers (Pushup position alternating Ft. to flat position outside of hand)
Group #2
Squat - Pushup - Pullup
Group #3
Kettle Bell - Dumbell Bench - 3 pt. row
Notes: a little bit of speed today, two extremes, when not sprinting, swimming should be VERY quiet. Longest Sprint is 25 yards.
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