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 Sprint Medley on :45
USRPT on Coach's Send-off:
6 x 25 - double climb out, dive in, sprint Free to 1st black line, climb out, walk around
3 x 25 - Backstroke Spin Sprint
4 x 25 - no breather to drop off, dive down, push off ledge, sprint fly to wall, EZ breast 25 back
3 x 75 Black Hole Brst on 2:30
25 CH EZ
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Dryland-
7 x the following:
20 x Backstroke Recoveries strtchcrdz
20 x Freestyle pulls strtchcrdz
20 x Chest fly's strtchcrdz
10 x Med Ball Slam Downs
50 Flutter Kicks
25 Sit-ups
5 Slow Push-ups
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