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
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