I'm a Cod Fish

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

5 x 200 Free to Breast Progressive on 2:55  EN1
add :05 for each 200 after the 1st

12 x 25 Sprint Medley on :40  SP3
All sprints are Breast with FK
fins optional

16 x 25 on :30 Fly EN2

16 x 100 Free/Breast (75Free/25Brst)EN1-EN3
1-4: 1:30, 1:30, 1:30, 1:15
5-8: 1:30, 1:30, 1:15, 1:10
9-12: 1:30, 1:15, 1:10, 1:10
13-16: 1:15, 1:10, 1:10, 1:10

5 x 50 on 1:00 CH EZ REC

10 x 50 on 1:00 FK/DK SLOB EN1

5 x 100 on 1:45 ASU Breath Control HYP

7 x 50 on 1:00 Tough Guys EN2

16 x 25 on :30 Fly EN2

100 CH EZ

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Dryland

10 x {50 Jump Ropes
        {20 Tricep finishes (stretchcordz)
        {20 Swimmer pulls (stretchcordz)
        {1:00 minute wall sit
        {5 SLOW perfect pushups