***WEATHER UPDATE***

Coach Rhi Jeffrey

Good afternoon team,

 

This is the plan for tonight since the ice and snow is supposed to pick back up around 8 PM.

 

LEVIATHAN/SIREN: Swim 6-7 PM (NO DRYLAND!)

HYDRA: Swim 7-8 PM (NO DRYLAND!)

TRITON/POSEIDON: NO FORMAL PRACTICE TONIGHT

 

If you are in the Triton/Poseidon group, workout is below that you can go do lap swim from 7-8 PM. The Hydra group will be in the water and the pool is usually very quiet at that time. This way everyone can get home safely before the storm picks back up again.

 

SET 1

500 SKIPS @ 10:00 (Choice equipment)

 

SET 2

10x50 Around the World @ 1:10

 

SET 3 (Some intervals are challenging here, DO NOT WEAR FINS!)

25 kick @ :40

50 kick @ 1:10

75 kick @ 1:30

100 kick @ 1:40

100 kick @ 2:40

75 kick @ 1:45

50 kick @ 1:00

25 kick @ :25

 

SET 4 (Triton add :05 to each interval here)

16x25 FR

2 @ :40 

4 @ :35

4 @ :30

4 @ :25

2 @ :20

100 warm down @ 3:00