Silver Workout Group
Service SCM
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10 x 50 Free on 1:05
8 x 12.5 Sprint Finishes from middle of pool
focus on maximum speed and full extension
2 x 25 Sprint turns
focus on breakouts
500 IM (concentrate on IM transitions)
400 Breast (focus on full extention)
300 Back (5 DK's off each wall)
200 Free (5 DK's off each wall)
4 x 25 Fly Sprint with fins on 1:00 (maximum tempo)
4 x 25 on 1:00 Sprint
odds are Sprint FK
evens are Sprint Back (sprint kick and tempo)
4 x 75 Breath Control
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Dryland-
5 x through each of the following
Battle Ropes
10 x Wax On
10 x Wax Off
5 x Jumping Jack
25-25-25 Crunches
3 SLOW Push Ups
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