Suitable for a Study in Machiavelli

Silver Workout Group
Service SCM
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300 CH

Relays w/ Gold Group

7 x 50 on 1:10 Swim/Kick

6 x 25 Sprint Medley on :45

5 x 50 CH EZ on 1:15  REC

75 Sprint Kick on 1:30 w/ fins
50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
2 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
3 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
2 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins
1 x 50 CH EZ on 1:30
75 Sprint Kick on 1:30 w/ fins

10 x 50 Back on 1:15 REC
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Dryland -

5 x {20 Sprint Swimmer Pulls w/ bands
      {20 Sprint Backstroke Recoveries w/ bands
      {5 SLOW Push-ups
      {2 minutes rest
      {move quickly from one exercise to the next