Space Oddity Changes

Silver Workout Group
Service and UAA SCM
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12 x 50 Free on :55

9 x 25 Sprint Medley on :40
at least 3 Breast

5 x 25 Sprint Turns on 1:00

2 x {3 x 25 Fly on :40  smooth and relaxed
      {1 x 50 Fly/Back on :55   build the fly, quick tempo on Back
      {1 x 50 Back on :50  build
      {1 x 50 Back/Breast on :55  build the back, good rhythm on Breast
      {1 x 50 Breast on :55  build
      {1 x 50 Breast/Free on :50  build the breast, quick tempo on Free
      {1 x 75 Free on 3:00   FAST

100 CH EZ

10 x 75 Free on 1:45
breath 3,5,7 by 25's

200 CH EZ

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Dryland -
Coache's Choice light plyometrics and 100 Abs

Silver is the new Grey

Swimming :  SCY
Training Group :  NLSC Silver
***************************
300 CH

12 x 100 on 1:30  EN1
alt Free, IM or Back

6 x 25 Sprint Medley on :40  SP3

3 x 25 MOPS on :45
make them pertinent to upcoming races

400 IM RPT
400 IM Race Pace

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{6 x 50 Swim/Kick, descend 1-6, on 1:00  EN1-EN3
{6 x 25 Sprint Medley Kick on :45  SP3
{500 BOSS on 7:30  EN3-SP1
{3 x 50 CH EZ on 1:10  REC
{3 x 50 CH Sprint on 1:30  SP1+
{3 x 50 CH EZ on 1:10  REC

***************************
Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {1 minute plank

Stretch

I aM Confident

Swimming:  SCY
Training Group: NLSC Silver

300 CH

9 x 50 TT's on 1:00

6 x 25 Free Sprint Medley
focus on early catch

400 IM RPT Training
(2 broken 400 IM's, and 1 straight 400 IM)

15 x 15 Fly/Brst on 1:05

8 x 25 Breath Control on :40
4,3,2,1