The Boys in the Boat

Silver Workout Group
Service SCM
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Racing Start Practice

w/u: with sculling drills

3 Breaststroke/Fly Sprint Turns on 1:00

5 x {75 Breast on 1:30 FAST
      {75 Free on 1:30 FAST
      {50 Free on 1:30 FAST

4 x 75 Back EZ on 1:45

20 x 25 DK FAST on :40
SLOB w/ fins

100 CH EZ
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Dryland -

5 x {Black Rope IM's
           8 Throw Downs
           8 Backstroke Rows
           8 Cross overs
           16 Arm Flutters
      {10 Chest Fly's on the Stretch cordz
      {10 Backstroke Rows
      {25-25-25 Crunches
      {5 SLOW Push Ups

      {streamline lunge to bleachers

      {2 bleacher laps

      {recovery walk back to ropes