Bossonova

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

8 x 100 Free on 1:25/1:20/1:15/1:20  EN1-EN2+

500 BOSS on 7:00  EN3
3 x {2 x 50 on :35  EN2
      {1 x 50 on :45  EN1
500 BOSS on 7:00  EN3
10 x 25 Fly on :30  EN2
500 BOSS on 7:00  EN3
8 x 75 Breath 3,5,7 on 1:20 HYP
500 BOSS on 7:00  EN3
4 x 100 rev IM on 1:40  EN1
500 BOSS on 7:00  EN3
10 x 50 CH EZ on 1:10  REC

Starts

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Dryland

6 times through the following

30-30-30 Crunches
100 Leg Lifts
25 R-Knees
100 Flutter Kicks
6 slow push-ups
1 round of wildcats
65 second plank