Silver is the new Grey

Swimming :  SCY
Training Group :  NLSC Silver
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300 CH

12 x 100 on 1:30  EN1
alt Free, IM or Back

6 x 25 Sprint Medley on :40  SP3

3 x 25 MOPS on :45
make them pertinent to upcoming races

400 IM RPT
400 IM Race Pace

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{6 x 50 Swim/Kick, descend 1-6, on 1:00  EN1-EN3
{6 x 25 Sprint Medley Kick on :45  SP3
{500 BOSS on 7:30  EN3-SP1
{3 x 50 CH EZ on 1:10  REC
{3 x 50 CH Sprint on 1:30  SP1+
{3 x 50 CH EZ on 1:10  REC

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Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch