NLSC - Boys

12 x 50 on :50 EN1
IMO/brst

12 x 100 on 1:40/1:30/1:20 EN1-EN3
flutter kick w/fins & snorkel

4 x 25 body position drill

9 x 25 sprint medley free on :40 SP3

1 x 200 free on 2:40 EN2
3 x 50 strk on 1:00 EN3
2 x 200 free on 2:40 EN2
3 x 50 strk on 1:00 EN3
3 x 200 free on 2:40 EN2
3 x 50 strk on 1:00 EN3
4 x 200 free on 2:40 EN2

4 x 25 body position drill

9 x 25 sprint medley free on :40 SP3

1 x 200 free on 2:40 EN2

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NLSC - Boys

300 ch wu

10 x 75 sks on 1:20 EN1

12 x 100 w/ fins & snorkels EN2
alt free on 1:15
kick on 1:30

9 x 25 sprint medley on :45 SP3

9 sprints on 4:00 SP1
3 100 IM
3 75 stroke
3 50 free

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NLSC - Boys

SCM

12 x 75 on 1:30 EN1
alt free/im/free/back

9 x 25 on :40 sprint medley SP3

team meeting

400 IM on 6:00 EN3
8 x 50 fly on :55 EN1
400 IM on 6:00 EN3
8 x 50 back on :50 EN1
400 IM on 6:00 EN3
8 x 50 on :55 EN1
400 IM on 6:00 EN3

10 x 25 on :45 EN3
wonder people

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NLSC - Boys

12 x 50 on :55 EN1
IMO/Back

9 x 25 on :40 SP3
sprint medley

3 x 11 x 100 free EN1-EN3+
set #1 from 1:30 descend by :02 each 100
set #2 from 1:35 descend by :03 each 100
set #3 from 1:40 descend by :04 each 100

3 x 100 on 3:00 SP1
dive start sprints

5 x 200 kick on 3:15 EN1
fins & snorkels

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NLSC - Boys

5 x 100 Free on 1:20 EN1
5 x 100 fk w/fins on 1:30 EN1
5 x 100 IM on 1:30 EN1
5 x 100 dk/fk on 1:30 w/fins EN1
8 x 50 on :55 IMO EN1

5 x 200 stroke on 2:55 EN1+
8 x 50 CHEZ on :55 EN1
4 x 200 stroke on 2:50 EN1+
8 x 50 CHEZ on :55 EN1
3 x 200 stroke on 2:45 EN2
8 x 50 CHEZ on :55 EN1
2 x 200 stroke on 2:40 EN2
8 x 50 CHEZ on :55 EN1
1 x 200 stroke on 2:35 EN2+

20 x 25 on :30 HYP
3,2,1,0 by 25's