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

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