Set 2 shoulders dry pull

4x75 on 1:30/1:45/2:00

4x75 on 1:25/1:40/1:50

3x75 on 1:20/1:30/1:45

Set 3 Repeat Set 1

Set 4 brst stroke pull flutter kick w/fins

4x75 on 1:10/1:20/1:30

4x75 on 1:05/1:15/1:25

3x75 on 1:00/1:10/1:20

Set 5 repeat set 1

Set 6 kick set 2 times threw

4x50 brst kick on 1:10/1:15/1:20/1:30

4x50 brst kick on 1:05/1:10/1:15/1:20

3x50 brst kick on 1:00/1:05/1:10/1:15

Swim Meet Tomorrow VS Centennial HS @ Gresham High School

Varsity Warm ups @ 3 - 3:40pm

JR Varsity Warm ups @ 3:30 - 4pm

ALSO:

Practice on Friday 12/18 6:15 - 7:15am

Saturday 12/19 Grant Relay @ Multnomah Swim Club be at GHS at 11:45am and bus leaves GHS @ Noon

Here Is The Swim Practices For Christmas Eve

12/21-31 Practice 9 - 10:30am

And Game's @ 10:30 to 11 if You Want to Play

FLASH: If You Cant Make It To Any Of The Swim Pratices 4 Christmas Break

Please Email Sean @ This e-mail address is being protected from spambots. You need JavaScript enabled to view it