NLSC - Boys

guest coach Luke Stocker

progressive 50's - add a stroke, open or flip turn, and keep returning until a 25 is completed

overkicking drill similar to our drill

sprint medley with flip in middle -

kill practice- in pairs, one swims easy while the other sprints up from behind, when the sprinter catches up both sprint to finish.

super kill practice- in pairs one holds on to other and pulls. when pull happens both sprint to finish.

dolphin kick work - associate amplitude with numbers. the higher the number the tighter the amp.

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NLSC - Boys

300 ch wu

20 x 50 on :50 fk/dk EN1+
w/fins, snorkels,& boards

8 x 125 on 1:50 EN1+
w/snorkels

5 x 50 on 1:10 SP2
w/fins & snorkels

300 back REC

10 x 75 bk/brst on 1:15 EN2

20 x 25 fly on :30 EN2
climb outs on each

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NLSC - Boys

300 ch wu

12 x 50 IMO/free on :50 EN1

7 x 100 fk w/fins on 1:40 EN1
w/ snorkel

7 x 100 free w/fins on 1:30 EN1
w/ snorkel

7 x 100 free on 1:35 EN1
w/ snorkel

12 x 50 on 1:00 EN1
kick right side/left side

7 x 50 on :55 EN1
triple switch

7 x 200 back on 3:05 EN2

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NLSC - Boys

300 wu

12 x 100 on 1:30 EN1-2
alt free/IM

300 free w/snorkels

12 x 100 on 1:30 EN2
w/snorkels

12 x 75 fk on 1:10 EN2
w/fins and snorkels

500 back w/snorkel

300 brst w/snorkel

20 x 25 on :30 EN2
ch k w/snorkel

200 climb outs

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NLSC - Boys

300 wu

12 x 50 on :50 EN1
IMO/free

6 x 25 on :40 SP3
sprint medley

10 x 100 fk w/fins on 1:40 EN2
hold under 1:25

20 x {25 fly on :20 EN2
{25 free catchup on :40 EN1

10 x 75 back on 1:20 EN2
extend beyond flags on breakouts

10 x 50 brst on 1:00 EN2
drill/swim work dps

10 x 25 on :45 SP2
work open turns in deep end

20 x press outs

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NLSC - East - AM

300 wu

8 x 100 on 1:40 EN1
rotate 25 non-free through.

7x{2 x 50 brst Kick on 1:00 EN3
{1 x 100 free on 1:30 EN2

8 x 75 on 1:30 EN2
1-4 brst w/paddles
5-8 brst mdps

6 x 25 on :40 SP3
sprint medley ch

50 chez

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NLSC - Boys

10 x 100 on 1:25 EN1

6 x 25 on :40 SP3
sprint medley

6 x 200 on 3:00 EN2
rotate 100 IM through

20 x 25 on :30 EN2+
fk w/fins

500 black hole EN2-HYP

6 x 25 on :40 SP3
sprint medley

12 x 50 back EN1-EN2
:55,:50,:45,:40

15 x 75 EN2
5 IM on 1:15
5 back on 1:10
5 free on 1:05

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