NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
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300 CH
8 x 75 SKS on 1:30/(1:40)
6 x 25 Sprint Medley on :40/(:40)
5 x 100 IM on 3:00/(3:00) FAST!!!
5 x 50 CH EZ on 1:15/(1:15)
5-10 minutes of open turn practice
5-10 minutes of start practice
Breath Control (coach's choice)
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Dryland -
3 x Through
{15-15-15 Crunches
{3 SLOW push-ups
{25 Jumping Jacks
{10 Swimmer Pulls w/stretchcords (Service)
{5 diving board pull ups (UAA)
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