Silver Workout Group
Service SCM
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10 minutes of relay exchanges
10 x 50 on 1:05 Swim/Kick
6 x 25 Free Sprint half EZ half
on :45
3 x 25 Back Sprint on 1:00
focus on arm speed and kick
15 x 50 on 1:15 BPA K with fins
1 x 50 Fly Sprint timed
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Dryland-
7 x through
20 Tricep overhead finishes
20 Bicep curls
25-25-25 crunches
1 minute plank
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