Gold Fever

Gold Workout Group
Service SCM
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300 Choice

12 x 75 Bk/Brst/Fr on 1:20

12 x 25 Fly on :30
start each 25 with a climbout and dive in

3 x 50 TT on :50
100 IM FAST on 1:20
3 x 50 TT on 1:00
2 x 100 IM FAST on 1:30
3 x 50 TT on 1:10
3 x 100 IM FAST on 1:40
3 x 50 TT on 1:10
2 x 100 IM FAST on 1:30
3 x 50 TT on 1:00
100 IM FAST on 1:20

5 x 100 on 1:55 Breath Control
start with 17 breaths on #1; descend by 2 each subsequent 100

10 x 100 Back on 1:30
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Dryland -

5 x {Black Rope IM's
           8 Throw Downs
           8 Backstroke Rows
           8 Cross overs
           16 Arm Flutters
      {25-25-25 Crunches
      {5 SLOW Push Ups