T-minus 10

Silver Workout Group
Service SCM
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20 x 25 S/K on :45

6 x 25 Sprint Medley on :45
6 x 25 Sprint Turns on 1:15

Team Meeting
Focus Sleep and Nutrition
as we reduce our work load going into JO's be sure to reduce caloric intake and increase sleep whenever possible.

10 x 150 on 2:45
alt 100Bk/50Brst and 50Bk/100Brst

12 x 50 on 1:20 w/fins FAST
odds are Kick SLOB DK/FK
evens are Swim Fly/Free

4 x 75 Fr/Brst/Back on 1:45
Breath Control
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Dryland-

10 x through the following

25 x P-ball Flutter Kicks
1 x through Battle Rope IM (10 through downs, 10 Backstrokes, 10 Crossovers, 10 Arm Flutters)
10 x hanging knee ups
10 SLOW Med Ball (alternate sides) Push-ups