Silver Workout Group
Service SCM
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Relay Starts 5-10 minutes
20 x 25 Breast/Free on :40
6 x 25 Sprint Medley on :45
3 x 25 Free Sprint Turns on 1:00
20 x 50 BPA w/fins on 1:00
Swim/Kick Get your Times!
3 x 50 CH EZ on 1:15
10 x 25 on 1:00
odds: Climb-out, dive-in, sprint 12.5 Free, sprint 12.5 Fly, climb-out twice
evens: dive in, sprint free to the drop off, dive down and push off ledge, sprint no breath fly to finish
5 x 50 CH EZ on 1:15
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Dryland-
5 times through
with stretch cords
10 Fly pulls
20 Back Stroke Recoveries
20 Free Pulls
10 Chest Flys
30 Calf Raises
15 Med Ball Squats
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