Footy

Silver Workout Group
Service SCM
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300 CH

6 x 125 Back on 2:45

10 Minutes turn practice

7 x 100 FK on 1:55
w/fins

15 minutes of start practice

Relays
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about 400 meters of running warm-up

3 x {3 pushups
      {20 crunches

3 x 50m Sprint followed by 3 pushups

Strider

Silver Workout Group
Service SCM
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5 minutes of start practice

300 CH

5 x 75 Free on 1:30

8 x 25 w/fins on :50
1/2 heads up kick sprint - 1/2 no breath Free sprint

10 x 125 on 2:10
Free cruise

8 x 25 Back w/fins on 1:00
over kicking and max tempo arms

4 x 25 Superheros on 1:00

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Dryland - Playground at Trailside Elementary

6 hill runs
15 progressively slower pushups
25-25-25 crunches
25 Supermen
6 obstacle course circuits on the playground equipment

Split Shift

Silver Workout Group
Service SCM
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300 CH

5 x 100 rev IM on 1:55

5 x 25 Breast Pull Down Technique work

4 x {75 Fly/Brst/Brst on 1:40
      {75 Fly/Brst/Brst on 1:20

100 CH EZ

5 x {25 Sprint Kick w/fins on 1:00
      {50 Sprint Kick w/fins on 1:00

100 CH EZ

Turn practice for 15 minutes

Relays