Silver Workout Group
Service SCM
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10 minutes of starts
20 x 25 Swim/Kick on :40
12 x 100 on 1:50
alt Back and IM
9 x 25 on 1:00
Transition Turn Sprints
7 x {2 x 50 FK w/fins SLOB FAST on 1:10
{2 x 25 Back Sprint (focus on hand speed and kicking) on 1:00
3 x 50 CH EZ on 1:15
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Dryland-
7 x through
50 flutter kicks on back
20 hanging knee raises
30 physio ball flutter kicks
25 Battle Rope Jumping Jacks
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