NLSC - Boys

16 x 100 on 1:30 EN2
alt swim/k (w/fins)

12 x 75 on 1:15 EN1
w/snorkel 25brst/50free

7 x 100 on 1:20 EN2
free w/fins and snorkels

6 x 50,75,100 on :50,1:10,1:30 EN2
back

[]

NLSC - Boys

10 x 75 on 1:20 EN1
alt free/back

12 x 100 on 1:40,1:30,1:20 EN1-EN2+
dk,fk,fk w/fins&snorkel

3 x 300 free-back progressive EN1+
4:15 + :10 each 300

Slap in the Face up to 6

[]

NLSC - Boys

SCM

3 x 300 on 4:40 EN1
free/fr,im,fr/im,fr,im

500,400,300,200,100 w/:10 rest EN1
2 distances back,2 IM, 1 brst

8 x 150 on 2:25 EN1+to EN3
1st 95 m is long & strong
last 55 m FAST

[]

NLSC - Boys

300 wu

5 x 200 on 3:00 EN1-EN2
alt free/back

10 x 75 fk on 1:15 EN2
w/ fins and snorkels

8 x 200 on 3:30 EN2-EN3
150EN2,put on fins,sprint 50

9 x 50 on 1:05 HYP
7 brths,5 brths,3 brths

climb outs, etc with Ben

[]

NLSC - Boys

SCM

20 x 50 on :50,:45,:40 EN2

9 x 25 sprint medley on :30 SP3

2 x 800 free broken EN2-EN3
:15 rest at 400, then negative split
recovery set in between 800's

recovery set:
8 x 50 black hole brst/free on 1:05 HYP

[]

NLSC - Makeup

SCM

7 x 200 free to IM to free progressive EN2
3:05,3:10,3:15,3:20,3:15,3:10,3:05

5 x 50 free technique EN1

5 x 300 free w/snorkel EN2-EN3
descending interval by :05 each 300
start at 4:30

100 chez

12 x 50 on :55 EN1
fly swim/kick

100 chez

[]

NLSC - ANC

10 x 100 on 1:30/1:20 EN1+
alt IM/free

12 x 75 on 1:15 EN2
alt 25 fly/50bk
50bk/25brst

14 x 100 Fr on 1:30 EN1 IM on EN2-EN3
1:30,1:20
1:30,1:30,1:15
1:30,1:30,1:30,1:10
1:30,1:30,1:30,1:30,1:05

8 x 75 on 1:40 EN1
ch kick

[]

NLSC -ANC

12 x 50 on :55 EN1
IMO/brst

12 x 100 fk w/fins&snorkel EN1-EN3
1:40,1:30,1:20
1:40,1:30,1:10
1:40,1:20,1:05
1:40,1:10,1:00

6 x 75 on 1:30 HYP
3,2,1 breath control

8 x 125 on 2:00 EN2
IM dbl choice non free

4x{2 x 25 fly + 2 per round on :35 EN1
{100 free on 1:20 EN2

relays and polo

[]

NLSC - Boys

SCM

300 wu

10 x 100 on 1:30 EN2
last 25 back

4x{2 x 25 fly + 2 per round on :35 EN1
{100 free on 1:20 EN2

9 x 25 sprint medley on :30 SP3

20 x 50 on 1:20 EN2
25 brst/:15 vfk/25 free

9 x 25 sprint medley SP3

[]

NLSC - Boys

10 x 100 free w/snorkels on 1:20 EN1+

5 x 300 fk w/fins & snorkels on 4:00 EN2

10 x 75 on 1:15 back EN1+

3x{100 free on 1:20 EN2
{4 x 25 ch sprint on :40 SP3
{2 x 75 bk/brst on 1:20 EN2
{4 x 25 fly on :30 EN2

12 x 100 free EN2-EN3
1:20,1:20,1:20
1:15,1:20,1:20
1:10,1:15,1:20 - 1 min break
1:15,1:15,1:15

9 x 25 sprint medley on :40 SP3

[]

NLSC - Boys

300 wu

10 x 100 free/ch on 1:20/1:30 EN1

12 x 100 fk w/fins & snorkel EN2-EN2+
1:20,1:30,1:10,1:30

8 x 75 free w/snorkels on 1:10 EN2

8 x 25 free sprint on :40 SP3

8 x 200 back on 3:05 EN2

20 x 50 on :50 EN2
fly/back w/fins

6 x 25 sprint medley on :40 SP3

[]

NLSC - ANC - Makeup

300 wu

12 x 100 free EN1-2
1:30,1:25,1:20
1:30,1:25,1:20,1:20
1:30,1:25,1:20,1:20,1:20

6 x 200 on 3:10 EN2
last 50 is fly
rotate 25 through

100 chez

5 x 50 side kick drill on 1:15 EN1

6 x 75 on 1:30 EN1+
dk/trip switch/free tech

10 x 50 on :50/1:20 EN3/EN1
dk/fly

3 x 50 on 1:00 HYP

[]

NLSC - Boys - Silver

300 wu

12 x 50 IMO/bk on :55 EN1

20 x 50 on :50 EN2
dk/fk w/fins

5 x 200 back on 3:30 EN2

20 x 25 fly on :40 EN2
1-10 w/5 pushups after each
11-20 w/3 climbouts after each

[]

NLSC - Boys

300 ch wu

20 x 50 fk w/fins & snorkels EN2
:50/:40/:50

20 x 25 fly on :30 EN2
fins optional

20 x 100 on 1:20 EN2
every 4th IM, the rest are free

20 x 25 fly on :30 EN2

100 chez

15 minutes of hypoxic sharks&minnows

100 climbouts

[]

NLSC - Boys

300 wu

10 x 75 on 1:20 sks EN2
sks alt free/ch

6 x 125 IM on 1:50 EN2
dbl back

8 x 200 on 3:00 EN1+
rotate 50 brst through

10 x 25 sprint k on 1:00 SP3

8 x 50 Tough Guys on 1:00 EN3

Deep End for rest of practice:

10 x 25 under/over HYP/SP3

10 x 25 short axis sprint on 1:00 SP3

[]

NLSC - ANC

300 wu

10 x 75 on 1:30 sks EN1

5 x 200 fk on 3:15 EN2
w/ fins & snorkel

16 x 100 free
1-8 w/snorkels on 1:25 EN2
9-16 on 1:15 EN2

6 x 150 back on 2:20 EN1+

20 x 50 on :55 EN2
fly/dk w/fins

400 yards of various deep end sprints SP3

[]

NLSC - Boys

300 wu

12 x 50 on :50 IMO/Bk EN1

9 x 25 on :30 sprint medley SP3
arms are dps kick is sprint medley

400 IM on 5:45 EN2
500 free on 6:15 EN2
400 IM on 5:45 EN2
300 back on 4:30 EN2
400 IM on 5:45 EN2

3x{3x50 on 1:00 kick EN2+
{3x100 on 1:30 free EN1

10 x 25 turn sprints in deep end SP3

[]

NLSC - ANC

500 back wu

11 x 100 fk on 1:40 EN2
w/fins & snorkels

20 x 50 free on :50 EN1
w/snorkels

11 x 25 fly on :30 EN2

10 x 50 back/brst on 1:10 EN3
black hole brst

11 x 25 fly on :30 EN2

500 brst EN1

11 x 75 free on 1:10 EN2

20 x 25 on :30 HYP
brth 0,1,2,0 by 25's

11 x 25 Wonder people :40 EN3

[]