Life in the Fast Lane

Silver Workout Group
Service and UAA SCM
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10 x 75 SKS on 1:40

6 x 25 Sprint Medley on :45

5 x 25 Transition Turn Sprints on 1:00

5 x 100 IM on 4:00
Maximum Speed Every swim!
recommend to swim EZ 50 after each during rest period

5 x 50 CH EZ on 1:15

20 x 25 on :30 w/fins
Fly odds/DK SLOB evens

200 CH EZ

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Dryland -

Coach's Choice 200 Abs/40 Pushups

Bright Eyed and Bush Tailed

Swimming :  SCY
Training Group :  SAHS Varsity
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300 CH

12 x 50 Swim/Kick on 1:00

6 x 25 Sprint Medley

7 x 50 descend 1-7 on 1:00
from 85%-100%

100 CH EZ

4 x {75 Free Sprint on 5:00  SP2
      {50 Stroke Sprint on 5:00  SP2

20 x 25 Fly on :30 REC

100 CH EZ  REC

Say Cheese!

Swimming :  SCY
Training Group :  SAHS Varsity
Team Pictures at 5:30p
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300 CH

6 x 75 on 1:10  EN1
rotate 25 kick through

3 x 25 Sprint Medley on :40  SP3

9 x 100 Free on 8:00  SP2
yes, this is THE "9x100" set

5 x 100 Breath Control on 1:45  HYP

3 x 25 Sprint Medley on :40  SP3

Stroke Set for Varsity
10 x 125 Back on 1:45
or 12 x 75  Breast alt 1:10/1:20
or 30 x 25 Fly on :30

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Dryland

2 x {25-25-25 Crunches
      {100 Leg Lifts
      {100 Flutter Kicks
      {wildcats
      {50 Jump Ropes
      {5 slow pushups or 2 pull-ups

Stretch