Silver Workout Group
Service and UAA SCM
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300 CH
10 x 50 Breast Free on 1:05
focus on fast knees on the open turns
5 x {100 Free on 1:30
{100 IM on 1:40
5 x {2 x 25 Sprint Back on 1:00
{1 x 100 Free on 1:20
{1 x 50 CH EZ on 1:00
10 x 25 Sprint on 1:00
dive start 1/2 Free - 1/2 Fly
Breath Control Bob's 20 w/ :03 seconds at bottom
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Dryland:
UAA Dryland is coach's choice
3 times the following :
Stretchcordz - 15 x swimmer pulls; 12 rows; 9 chest flys
Med Balls - 10 x smash downs; 4 x lopsided pushups
50 x jumping jacks
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