Silver Workout Group
Service SCM
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10 x 100 on 1:50 alt Free/IM
3 Sprint Free Turns on 1:00
20 x 75 Flutter kick w/ fins on 1:15
10 x 200 Back stroke on 3:40
9 x 25 Sprint Medley on :45
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Dryland -
5 x through with stretch cords:
30 swimmer pulls
60 Backstroke recoveries
30 breaststroke outsweeps
40 tricep finishes
2 minute recovery (40 crunches)
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