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Gold Workout Group
Palmer SCY
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Basic Coach Matt warm-up

9 x 25 Sprint Medley on :45
focus on foot speed

3 x {3 x 50 on :45 FAST (last round on 1:00)
      {1 x 300 Race Pace on 5:15

100 CH EZ

5 x 100 Breath Control on 2:00
descend from 17 by 2

10 x 135 Circuit continuous

• Lane 6: broad jump in and sprint 25 free, hop the bulkhead, climb out, slide to lane 5
• Lane 5: broad jump off block, hop the bulkhead, sprint to shallow end, slide to lane 4
• Lane 4: breath control, 3 breath max, slide to lane 3
• Lane 3: backstroke sprint, slide to lane 2
• Lane 2: fly sprint, climb out, walk back to lane 6

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Dryland -

Included in circuit

It's funny how falling feels like flying...for a little while

NLSC Gold Boys - AM
SCM


Equipment - cp, snorkels


10 x 150 on 2:15 EN1
catch paddles & snorkel

12 x 75 on 1:20 EN2
SKS

Dryland/Pool Circuit:
10 x {8  Bench Jumps
       {10 Med-ball cleans
       {1   Lap around pool
       {10   Kettle Ball raises
       {1   Sprint to pool doors
       {75 meter Free/Fly/Free
       {10 TRX horizontal pull-ups
       {10 push-ups
       {3   pull-ups


1 x 500 choice in the shallow end