Silver Workout Group
Service SCM
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5-10 minutes of Dive Practice
500 CH Warm-up
12 x 100 on 1:55
alt Free/Back
2 Sprint finishes
2 Turn Sprints
3 x 50 CH EZ on 1:15
10 x 25 Sprint Kick w/fins
3 dive start 50's on 3:00
3 x 200 Back on 3:30
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Dryland-
5 times through
10 Sprint R-Knees
:30 seconds rest
5 Sprint Burpees
:30 seconds rest
12 Sprint Free Finishes (stretch cordz)
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