NLSC - East - AM

500 Free w snorkels

8 x 50 k on 1:05 EN1
snorkels

8 x 75 on 1:15 EN2
25 catchup, 50 mdps
snorkels

4 x 50 free on 1:15 EN3
snorkels

8 x 50 k on 1:00 EN2

15 minutes of starts, turns, sculling

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NLSC - Distance

500 w/u

10 x 75 sks on 1:15 EN1

10 x 200 on 2:40 EN2-2+
free-strk progressive

100 chez

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NLSC - East - AM

300 w/u

10 x 100 on 1:30 EN1
75 free/25 strk

8 x 75 on 1:40 EN1
25 scull/25 fk slob/25 strk tech

Snorkel set:
2 x 50 kick on 1:00 EN2
1 x 100 on 1:15 EN2
2 x 50 kick on 1:00 EN2
1 x 200 on 2:30 EN2
2 x 50 kick on 1:00 EN2
1 x 300 on 3:45 EN2
2 x 50 kick on 1:00 EN2

9 x 25 on :40 SP3
sprint medley

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NLSC - East - AM

300 w/u

10 x 100 on 1:20 EN1
w/ snorkels

8 x 75 on 1:15 EN1-2
fr/strk/fr desc strk1-4;5-8

3 x 50 fr on :50,:45,:40 EN2
1 x 100 on 1:30 strk EN3
3 x 50 fr on :50,:45,:40 EN2
1 x 100 on 1:20 strk EN3
3 x 50 fr on :50,:45,:40 EN2
1 x 100 on 1:10 strk EN3

15 x 50 chk/fk on 1:05 EN1

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NLSC - Boys - Gold

300 wu

10 x 75 free on 1:20 EN1
25 catchup/50 dps

10 x 75 w/fins on 1:30 EN2+
25 back w/10 dk off wall
25 fly
25 brst w/fk

fly/free technique talk and work

12 x 100 on 1:25 EN2
rotate 25 fly through

4 x 25 ch on 1:00 HYP
1 breath or less

10 x 25 on 1:00 HYP
under/over in the deep end

sharks and minnows

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NLSC - East - AM

300 wu

10 x 75 on 1:15 EN1+
25 catchup/50 dps

3 x 400 free on 5:30 EN2+

1 x 200 ch non- free REC

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NLSC - East - AM

3x{50 back on :55 EN1
{100 free on 1:20 EN2
{50 breast on :55 EN1
{100 free on 1:20 EN2

4 x 25 side glide

7 x 50 free technique on 1:05 EN1

8 x 75 free build on 1:20 EN1-2

10 x 50 Kick on 1:05/:55 EN1-2

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NLSC - Distance - meters

300 CH

300 Forearm Fulcrum swim EN1

10 x 50 on :55 free/back w/fulcrum EN2

4 x {200 w/ last 50 strk on 2:50 EN2
{2 x 50 fk on 1:05
{4 x 25 Fly on :30

100 free technique EN1

RPT for 200 strk:
4 x {75 free on 1:15 EN2
{75 free on 1:05 EN2-3
{25 strk on :25 Fast SP2
{25 strk on :45 Fast SP2
1 min break
200 strk for time SP1

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NLSC - Boys - PM

300 W/U

6 x 150 on 2:05 EN1+
rotate 50 back through

7 x 50 fk w/fins on 1:20 EN3

8 x 50 on 1:30 EN1
free/strk/free with golf balls
work the catch/press

8 x 25 free tech

10 x 75 free w/snorkels on 1:20 EN1

10 x 100 back on 1:30 EN2

10 x 50 fk with fins and snorkel on 1:20 EN3

deep end breath control

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East HS - PM

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

17 x 50 on :55 alternate Transition Turns and IMO/Fr EN1

5x{1 x 100 on 2:00 Choice Kick EN2
{1 x 50 on 1:00 FAST Flutter EN3

2x{1 x 200 on 2:40 Free EN2
{1 x 200 on 2:45 Fr/Fr/Brst/Fr EN2
{1 x 200 on 2:50 Fr/Bk/Brst/Fr EN2
{1 x 200 on 2:55 Fly/Bk/Brst/Fr EN2

1 x 500 on 6:40 Free EN1

4,000 Yards

East HS - PM

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

8x{1 x 50 on :50 Free D/S EN1
{1 x 50 on :50 IMO D/S EN2

8 x 150 on 3:15 free/strk/free FAST SP1

5 x 50 on 1:00 CH EZ REC

10 x 125 on 1:40 Free EN1

10 x 75 on 1:20 Bk/Dolf/Fly EN2

1 x 100 on 2:00 CH EZ REC

6 x 225 on 3:30 stroke EN1