Service and UAA SCY
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300 CH
3 x 300 on 5:30
rotate 100 IM through
3 x {100 IM Sprint on 2:00
{50 Back Sprint on 2:00
{50 CH EZ on 2:00
10 x 25 Sprint Kick on 1:00
with fins if they have them
5 x 100 on 2:00
Breath Control - 17 breaths on the first 100, descend by 2 breaths on each subsequent 100
1 x 500 Free Sprint
5 x 50 CH EZ on 1:15
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Dryland-
Coach's Choice, at least 500 abs and 30 push ups
