Silver Workout Group
Service SCM
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300 CH
10 x 75 on 1:30
50 Free/25 Breast
20 x 25 on :30
with fins, DK SLOB odds, Fly evens
12 x 100 on 1:55
odds are Fly-Fly-Bk-Fr
evens are Bk-Brst-Brst-Fr
5 x 50 on 3:00
Sprint Kick...no fins
5 x 50 CH EZ on 1:15
1 x 500 Free Sprint
5 x 50 CH EZ on 1:15
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Dryland-
Coach's Choice, at least 500 abs and 30 push ups
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