Monday, February 15, 2016

Save the Drama for your Mama

Silver Workout Group
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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