NLSC - East - AM

300 rev IM dks

8 x 100 on 1:30 [75 free/25 K SLOB] EN1-EN2

descend the kicks 1-8

3 x 3 x {1 x 100 EN1-EN3

{1 x 75 on :50 Free EN3

1st round of 3 the 100's are IM on 1:30,1:25,1:20

2nd round of 3 the 100's are Back on 1:25,1:20,1:15

3rd round of 3 the 100's are Free on 1:20,1:15,1:10

75 CH EZ REC

10 x 25 Kick on 1:00 Sprint SP3

East HS - PM

300 rev im dks

{5 x 100 rev IM on 1:30 EN1
{4 x 200 100 Bk/100Fr on 3:00 EN2
{3 x 300 free on 3:50 EN2

15 x 50 kick EN2-EN2+
5 on 1:05, 5 on 1:00, 5 on :55

10 x 25 MOPS on 1:00 SP3

[]

NLSC - East - AM

300 rev IM dks

3 x 300 on 4:20 free, IM, back EN1

9 x 200 free EN1- EN3
2:45,2:35,2:25
2:45,2:30,2:20
2:45,2:25,2:15

10 x 25 dk on :40 SP3

[]

NLSC - East - AM

300 rev IM dks

12 x 50 on :50 transition turns EN1

10 x 75 on 1:10 sliding 300 IM EN2

10 x 50 FK on 1:15 BPA EN3

{3 x 50 strk bpa on :50 EN3
{3 x 100 free on 1:30 EN1
{2 x 50 strk bpa on :50 EN3
{2 x 100 free on 1:30 EN1
{1 x 50 strk bpa on :50 EN3
{1 x 100 free on 1:30 EN1

[]

East HS - PM

300 rev IM dks

4x{200 free on 2:50 rotate 50 back through EN1
{3 x 50 on :50 swim/kick EN2

{500 free on 6:30 EN2
{12 x 75 on 1:10 free/brst/free EN 2
{400 free on 5:15 EN2
{10 x 25 on :30 DK EN2
{300 free on 4:00 EN2
{7 x 50 on :50 Fly/Brst EN2
{200 free on 2:45 EN2

5 x 50 on 1:10 breath control HYP

12 x 50 on :50 transition turn

3x{200 on 2:40 EN2
{100 on 1:15 EN2+
{4 x 50 on :50 BPA EN3
1 min rest

6,950 Yards

[Posted with iBlogger from my iPad]

East HS - PM

300 rev IM dks

8 x 100 free on 1:30 rotate 25 kick EN1

11 x 50 free drill on :55 EN1
with golf balls

20 x 100 on 1:30 EN1-EN2
5 free, 5 back, 5 free, 5 IM

10 x {50 dk/fk on 1:00 EN2
{2 x 25 fly on :30 EN2

9 x 25 sprint medley on :45 SP3

[]

NLSC - East - AM

300 rev IM dks

8 x 75 sks on 1:15 EN1+

2x{3 x 100 on 1:20,1:15,1:10 EN2
{3 x 25 sprint medley on :30 SP3
{2 x 100 on 1:15,1:10 EN2
{3 x 25 sprint medley on :30 SP3
{1 x 100 on 1:10 EN2
{3 x 25 sprint medley on :30 SP3

3 x 50 chez

6 x {50 fly swim/fk on :55 EN1
{50 free swim/dk on :55 EN1

[]

East HS - PM

300 rev IM dks

12 x 50 on 1:00 swim/kick EN1

400 free on 5:20 hold under 5:00 EN1
300 IM on 4:30 EN2
400 free on 5:20 hold under 5:00 EN1
200 IM on 3:00 EN2
400 free on 5:20 hold under 5:00 EN1
100 IM on 1:30 EN2

100 chez

20 x 25 on :30 dk/fk slob EN2

20 x 50 on :50 back, work exits off wall EN2

20 x 25 fly on :30 EN2

4 x 75 breath control on 1:30 HYP

[]

East HS - PM

300 rev IM dks

5x{200 Free on 2:45 EN1

{100 IM on 1:30 EN1

{50 FK SLOB on 1:00 EN1

5x{25 FK SLOB on :30 EN2

{3 x 100 [75 Free/25 Stroke] EN2

{25 DK SLOB on :30 EN2

5x{75 Free on 1:10 EN2

{75 Free on 1:05 EN2

{75 Free on 1:00 EN2+

{75 Free on :55 EN2+

{2 x 25 FK on :40 FAST EN3

Start Practice

Team Meeting

5,250 Yards

[]