Winner Take All

Silver Workout Group
Service SCM
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10 x 75 alt Back/Free on 1:15

Texas 300's:
1 x 300 on 4:45
1 x 250 on 4:45
2 x 300 on 4:45
2 x 250 on 4:45
3 x 300 on 4:45
3 x 250 on 4:45

8 x 25 Free Sprint Technique
focus on the "quick breath" and early catch
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Dryland -

5 x the following

1 Battle Rope IM

• 20 Slam Downs
• 30 Back Strokes
• 20 Crossovers
• 40 Arm Flutters

2 x {10-10-10 crunches

      {3 SLOW push ups

      {10 Jumping Jacks