Gold Workout Group Palmer SCY ********************************* Basic Coach Matt warm-up 20 minutes of Breaststroke Technique 7 x 100...

Gold Workout Group Palmer SCY ********************************* Basic Coach Matt warm-up 9 x 25 Sprint Medley on :45 focus on foot spe...

Silver Workout Group Service SCM ********************************* 300 CH 12 x 25 Breast on :40 30 minutes of Breaststroke Technique ...

Silver Workout Group Service SCM ********************************* 300 CH 20 x 25 Brst/Free on :40 12 x 100 FK w/ fins on 1:55 5 x ...

Silver Workout Group Service SCM ********************************* In Shallow end - 8:30-9a 10 x 37.5 SKS on 1:05 10 x 25 on 1:15 Spr...

Silver Workout Group Service SCM ********************************* 300 Choice 8 x 37.5 on 1:05 SKS 12 x 50 Free continuous w/ 10 Che...

Silver Workout Group Service SCM ********************************* 300 Choice 8 x 75 SKS on 130 10 x 100 alt Free/Back on 1:45 or 1...