Swimming: SCY
Training Group: NLSC Silver
300 CH
12 x 50 Swim/Kick on 1:05
20 x 50 on 1:30
25 swim/climb out on the bulkhead and jump in the middle section
climb out of the middle section/25 swim/ climb out/ 25 crunches
12 x 25 Sprint Medley on :40
3 of each stroke
10 x 50 back/breast on 1:00
focus on breast DPS
8 x 75 Free Breath Control on 1:40
25 breath every 3rd
25 breath every 5th
25 breath every 7th
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