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NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
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300 CH

12 x 50 IMO/Free on :55/(1:00)

6 x 25 Sprint Medley on :45/(:45)

Transition Turn Practice (about 5 minutes)
All Open and IM related turns

IMX Events twice through (same interval SCY and SCM)

10/Under - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 200 Free FAST on 4:00

11/12 - 100 Fly FAST on 2:30, 100 Back FAST on 2:30, 100 Breast FAST on 2:30, 200 IM FAST on 4:00, 500 Free FAST on 8:00 (only do 500 once)

13/14 - (once through) 400 IM FAST on 8:00, 200 Fly FAST on 4:00, 200 Back FAST on 4:00, 200 Breast on 5:00, 200 IM FAST on 5:00, 500 Free FAST on 8:00

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 -

Stretching