Friday, April 15, 2011

NLSC Gold Boys - PM

SCY

15 x 50 on 1:00/:50/:40 EN1-EN2+
1-5 non-free
6-10 choice
11-15 free

Team Meeting

5 x 200 on 3:10 EN2
kick with fins & snorkel hold 2:50 or better

10 x 50 Free on :50 EN2
free DPS with small paddles

20 x 50 Free on 1:05 EN3
BPA Free or stroke with fins & paddles

10 x 50 Fly/Back - Back/Brst on :55 EN1

Deep End for rest of practice
5 x 25 no breather on 2:00
underwater turns

5 minutes of vertical kicking

Pigs

4,500 yards (effectively)

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