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)