NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
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300 CH
12 x 100 on 1:40/(1:50)
75 Free/25 non-Free
6 x 25 Sprint Medley on :40
3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns
5 x 200 Back on 3:30/(3:45)
watch turns...no DQ's
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 or Breath Control (20 x 5 second bobs)
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Dryland -
5 x through
{25-25-25 Crunches
{5 Slow Push-ups
{25 Jumping Jacks
{15 supermen (spinal lifts)
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