The Reckoning

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
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300 CH

10 x 100 on 1:45/(1:55)

75 Back/25 Breast

6 x 25 Sprint Medley on :40

at least 3 Breaststroke

Breaststroke pull down discussion and practice.  The single dolphin kick can occur anytime before the first (non pull down) breaststroke is made.  10 minutes of Breast Start and Turn practice with this in mind.

4 x 200 Breast on 3:40/(3:55)

focus on open turn knee power and DK off wall

think about PACE-PACE-BUILD-RACE

20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water

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Dryland

4 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups
      {20 slow swimmer pulls w/stretchcords or (5 Burpees)

The Prospector

NLSC - Silver
Service Pool - SCY/(UAA Pool - SCM)
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300 CH

12 x 100 on 1:40/(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

5 x 200 Back on 3:30/(3:45)
watch turns...no DQ's

20 x 25 on :30/(:40) w/fins
odds are DK streamline on back
evens are Fly - focus on kicking as hands/head are driving forward into the water

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)