Silver Workout Group
Service SCM
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In Shallow end - 8:30-9a
10 x 37.5 SKS on 1:05
10 x 25 on 1:15 Sprint
climb out, dive in, sprint across, climb out, 3 push-ups, dive in, sprint back
In Long Lanes - 9-10a
1 x {10 x 50 FK BPA w/fins on 1:05
{4 x 75 Breast on 1:30 focus on DPS
{10 x 50 FK BPA w/fins on 1:05
{6 x 125 Back on 2:30 focus on 5 DK's off each wall
{10 x 50 FK BPA w/fins on 1:05
{10 x 25 Fly on :45 focus holding stroke technique
Coach's Choice Breath Control
Coach's Choice Relays
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Dryland -
at 8am, meet in lobby, head to football bleachers,
3 sets of a full set of bleacher stairs followed by coach's choice of upper body work (dips, push-ups, planks, etc)
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