NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
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300 CH
10 x 100 on 1:40/(1:50)
75 Free/25 non-Free
6 x 25 Sprint Medley
4 x {2 x 50 Back on :50/(:55) Quick and Light
{1 x 50 Back on :55/(1:00) Build
{1 x 50 Back on :50/(:55) FAST
{1 x 100 Breast on 2:30/(2:30) EZ
3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns
10 x 50 Breast FAST on 1:15/(1:15)
work on timing...try to have heals up by the time hands are shooting forward.
20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water
Start Practice
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Dryland -
5 x through
{25-25-25 Crunches
{7 diving board pull ups
{5 SLOW Push-ups
{10 Squats
{10 Lunges
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