NLSC Gold Boys - PM

SCY

4x{3 x 100 CH on 1:40 EN1

{3 x 25 Sprint Medley on :30 SP3

3 x 200 flutter kick w/fins on 3:05 EN1

2 x 300 back or IM on 4:25 EN2

2 x 200 flutter kick w/fins on 3:05 EN1

1 x 300 back or IM on 4:25 EN2

1 x 200 flutter kick w/fins on 3:05 EN1

3x{3 x 50 FAST (JO significant) on 1:30 SP2

{2 x 50 scull w/paddles on 1:30 EN1

15 x 15 on 1:00 EN2+

MOP work on turns (JO sig)

for fly,back,free at least 5 DK off each wall.

5,100 yards