Service SCM
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300 CH
8 x 75 SKS on 1:45
6 x 25 Sprint Medley on :45
7 x 75 on 3:00
Sprint 50 Free, rest :30 seconds, Sprint 25 Best non-Free
5 x 50 CH EZ on 1:15
3 x Sprint Backstroke turns on 1:00
10 x 25 DK w/fins on 1:00
Dive into deep end, DK Sprint to 1st crossing black line, somersault and return w/ Sprint DK, climb out.
3 x 200 Back on 3:30
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Dryland -
6 x {3 SLOW Push-ups and then immediately into
{10 Sprint R-Knees
{1 minute rest
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