Service and UAA SCM
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12 x 50 Brst/Free on 1:00
9 x 25 Sprint Medley on :40
5 x 25 Sprint Bk/Brst turns on 1:00
10 x 100 on 1:50
50Back/50Breast
5 x 25 Sprint Bk/Brst turns on 1:00
10 x 25 DK SLOB Sprint on 1:00
w/fins
3 x 50 on 1:30 Sprint
5 strokes of fly at the beginning of
each 50...Free the remainder
200 CH EZ
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Dryland -
7 x through the following:
10 x Med Ball Smash Downs FAST
20 x Jumping Jacks FAST
10 x Crunches FAST
10 x Situps FAST
3 x SLOW Pushups
1 minute rest
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