NLSC Gold Boys - PM
SCM
10 x 75 K/Sc/Sw on 1:40 EN1
4 x {2 x 50 stroke on :55 EN2
{2 x 50 free on :45/:40 EN2
6 x 25 Sprint Medley on :50 SP3
3 x 25 MOPS on :50 SP3
4 x 200
1-2 kick on 4:00 EN2
3-5 Swim on 3:30 EN2
hold 2:50 or better
3 x 50 CH EZ on 1:00
3 x 50 on 2:00 FAST w/paddles
3 x 50 CH EZ on 1:00
3,050 meters
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