Silver Workout Group
Service SCM
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300 CH Warm-up
12 x 37.5 Brst/Fr/Fr on 1:10
6 x 25 Sprint Medley
Take off drag suits
2 Sprint Finishes and 2 Sprint Turns on 1:00
3 x 50 CH EZ
3 x {1 x 75 Free Sprint on 3:00
{1 x 50 Best non-Free on 2:30
{1 x 25 CH Sprint on 2:00
1st round is kick with fins
5 x 50 CH EZ
Relays
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Dryland-
5 x through each of the following
30 Physio Ball Crunches
15 Hanging Knee Ups
20 Backstroke Rows
20 Chest Flys
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