Coach Ed

 4:30pm - 200 Reverse IM (2 laps free, 2 laps breast, 2 laps back, 2 laps fly) 4:40pm - 8x 50’s free 0n 1:30 On your whistle 4:55pm 4x25 Hea...

  Stretch FROG SIT RUN Wall Sits Crunches Pushups Warm-up 444 4x25’s Progression 4 laps legs Sprint SET 10X50’s .45 10-10 stroke sprints bac...

Warmup 444
10x100 1:30/1:20 2x25s of each w/ball Head up, flutter kick w/scull, stop & go, forward lunges, sprints Find space quick tw...

Dryland Stretch
RUN
Wall Sits
Crunches
Pushups
Frog Sit

Warm-up 444 4x25’s Progression
4 laps legs

 10X50’s .45 
10x 25s on 20

 10-10...

Happy 2021! As we move into the new year I just wanted to say...I'm back. I will begin doing swimming and water polo lessons again. I...