25 Chickens

Silver Workout Group
Service and UAA SCM
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300 CH

12 x 75 SKS on 1:30

5 Sprint Turns (Free) on 1:00

20 x 25 on :30
alt DK SLOB and Fly w/fins

6 x 75 on 2:30 Sprint
25 Fly/50 Free

8 x 50 on 1:15 Breast
focus on MDPS

6 x 75 on 2:30 Sprint
25 Breast/50 Free

200 Cool down

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Dryland -
600 Abs and 30 push ups
Coaches choice

Loophole

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

6 x 150 on 2:45
50 Free/ 50 IMO/ 50 Free

5 Spring Free or Back turns from middle of pool on 1:00

6 x {1 x 25 Back Sprint on :45
      {    lunge to a fast finish
      {1 x 100 Back on 1:45

5 x {50 Fly/Free on :50
      {50 Free on :45
      {50 Free on 1:00
      {50 Back on :55

10 x 25 FK Sprint on 1:00
w/fins

200 Cool down

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Dryland -
700 Abs and 35 push ups
Coaches choice

Resolved

Silver Workout Group
Service and UAA SCM
*********************************
300 CH

4 x 200 on 4:00
100 Back/100 Brst

5 Sprint open turns from middle of pool on 1:00

15 x 50 BPA on :55
alt 50 Free with fins and 50 DK SLOB with fins

3 x 100 Free on 1:40
EZ 100 on 2:20
3 x 100 Free on 1:30
2 EZ 100's on 2:30
3 x 100 Free on 1:20

200 Cool down

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Dryland-

1000 abs and 40 push-ups

break it up however; we are looking for abs of steel

We've got ears. Say Cheers!

300 CH

8 x 125 IM (dbl Free) on 1:55  EN1

6 x 25 MOPS on :45  SP3
(middle of pool sprints)

2 x Wildcats

20 x 50 DK SLOB w/fins on :50
20 x 25 Fly w/ fins on on :30
20 x 50 Back w/10 DK's of each wall :50
20 x 25 Fly on :30

2 x Boss 500 on 8:00
(350 Free FAST, 150 Kick w/fins Sprint)

Breath Control Bobs and Pigs

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Dryland

six times through the following:

25-25-25 Crunches
100 Leg Lifts
20 R-knees
100 Flutter Kicks
5 Slow Push-ups
1 minute plank