Service and UAA SCM
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300 CH
6 x 150 on 2:45
50 Free/ 50 IMO/ 50 Free
5 Spring Free or Back turns from middle of pool on 1:00
6 x {1 x 25 Back Sprint on :45
{ lunge to a fast finish
{1 x 100 Back on 1:45
5 x {50 Fly/Free on :50
{50 Free on :45
{50 Free on 1:00
{50 Back on :55
10 x 25 FK Sprint on 1:00
w/fins
200 Cool down
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Dryland -
700 Abs and 35 push ups
Coaches choice
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