Service SCM
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Start Practice or Breath Control (20 x 5 second bobs)
12 x 50 on 1:05
37.5 Free/12.5 non-Free
5 x 25 MOPS on 1:00
Backstroke Turns
8 x 125 FK w/fins alt 2:00/1:40
7 x 200 Back on 3:20
watch turns...no DQ's
6 x 50 Back w/fins on 1:00
6 x 25 Back no fins on 1:00
work on arm tempo, as fast as possible AFAP
Relays
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Dryland -
5 x through
{20 speed crunches
{20 fast back recoveries
{20 Speed swimmer pulls
{20 Spinal arm/leg flutters
{10 MB Smash Downs
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