Service SCM
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Start Practice...about 3-5 starts each...focus on driving forward, and carrying our speed into our breakout.
20 x 25 S/K on :35 EN1
in the short part of pool
6 x 25 Turn Sprints on 1:00 SP3
stand as a stroke and turn official...call out any DQ's
10 minutes of back to breast crossover turn work
10 x 50 on 1:00 EN1
back to breast focus on transition
3 x {3 x 50 DK/FL w/fins on 1:00 EN1
{3 x 25 DK Sprint K on 1:00 SP3
5 x 100 IM on 2:15 EN2-SP3
Sprint Kick the Back portion of the 100
100 CH EZ
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Dryland -
5 x {7 med ball throw downs
{10 stretch cord chest flys
{10 stretch cord backstroke rows
{3 SLOW push ups
{25 crunches
{3 burpees
{streamline lunge to bleachers
{2 bleacher laps
{recovery walk back to med balls
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