Good times that make you Sad

Silver Workout Group
Service and UAA SCM
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300 CH

12 x 100 on 1:50
75 Free/25 non-Free

6 x 25 Sprint Medley on :40

3 x 25 MOPS on 1:00
Middle of Pool Sprints
work on fast knees for open turns

10 x 50 BPA on 1:10
Free

5 x 200 Back on 3:45
watch turns...no DQ's

Start Practice or Breath Control (20 x 5 second bobs)

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Dryland -

5 x through
{25-25-25 Crunches
{5 Slow Push-ups
{25 Jumping Jacks
{15 supermen (spinal lifts)

I Bless the Rains

300 Choice

5x200 Back on 3:00 EN1

20x100 on 1:30, 1:25, 1:20, 1:15 EN1-2

20x50 FK BPA on 1:10 EN3

20x25 dyna25's on 1:00 EN3

200 cool down