NLSC Gold Boys - PM
SCY
12 x 100 Free EN1-EN2
1-4 on 1:30, 5-8 on 1:25, 9-12 on 1:20
Finger Paddles and snorkels during
8 x {1 x 50 on :50 DK SLOB, 7 DK's off each wall EN2 w/fins
{3 x 25 Fly on :25 EN2 w/fins
12 x 75 on 1:10 EN2
alt fly/bk/brst and bk/brst/free
work back to brst crossover
15 x 50 kick on side on :50 EN2
focus on head position, lowest eye should be in the water, head position in line with body during breath
8 x 75 free on 1:10 EN2
focus on head position
Deep End Exercises:
10 x {3 x 25 on :45 EN2+
{10 TRX horizontal pull ups on 1:00
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