Split Shift

Silver Workout Group
Service SCM
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300 CH

5 x 100 rev IM on 1:55

5 x 25 Breast Pull Down Technique work

4 x {75 Fly/Brst/Brst on 1:40
      {75 Fly/Brst/Brst on 1:20

100 CH EZ

5 x {25 Sprint Kick w/fins on 1:00
      {50 Sprint Kick w/fins on 1:00

100 CH EZ

Turn practice for 15 minutes

Relays

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)