NLSC Gold Boys - PM

SCM

10 x {1 x 50 on 1:00 Scull/Swim EN1

{1 x 50 on :55 K/Swim EN2

5 x 25 MOPS on 1:00 SP3

JOsig

15 x 100 on 1:25 Round Robin EN2

10 Minutes start practice

5 x 100 on 1:45 EN2 & SP1

3rd 25 sprint, from flags into turn through final turn

3 x 100 on 1:45 EN2 & SP1

4th 25 sprint, from flags into turn through finish

6 x 25 sprint medley on :40 SP3
shallow end