Garden Island

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

12 x 100 on 2:00
75 Free/25 non-Free

9 x 25 Sprint Medley on :45

Turn Time - 10 to 15 minutes of turn practice
Start Practice - 10 to 15 minutes of start practice

3 x {50 Sprint on 1:30
      {50 EZ on 1:30

Coach's Choice Breath Control
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Dryland:

Just stretching for dryland today.

I was petrified

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

12 x 75 on 1:30
alt Free odds / Back evens

9 x 25 Sprint Medley on :45

3 x {100 IM Sprint on 2:00
      {25 Free w/ 2 breaths
      {75 EZ on 2:00

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
*********************************
Dryland:
UAA Dryland is coach's choice, swim meet this weekend, so keep it light

At first I was afraid

Silver Workout Group
Service and UAA SCM
*********************************
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
*********************************
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