SCY
12 x 50 IMO/Free on :50 EN1
8 x 50 K/S on :55 EN1
6 x 50 Sc/S with paddles on 1:00 EN1
5 x 25 MOPS on 1:00
9 x 50 Stroke/Free on :50/:45:40 EN1-EN2+
9 x 25 on 1:00 Sprint Medley SP3
2 x 25 Dive Start no fins SP2
1 x 50 Dive Start Sprint with Fins SP2
goal time for the 50 is the composite of the 25's
6 x 200 on 3:15 EN2
1-3 kick w fins
4-6 stroke hold under 2:30
3,400 yards
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