The green light flashes, the flags goes up, churning and burning, they yearn for the cup.

NLSC Gold Boys - AM
SCM

Equipment - fins/monofins, catch paddles

12 x 75 on 1:25 EN1
alt 50 back/25 brst and 25 back/50 brst

Choice of:
10 x 200 Back on 3:20 EN2
w/catch paddles

             or

16 x 125 IM (dbl Brst) on 2:10 EN2

2.5 x {6 x 25 on :40 SP3
      {sprint kick with fins/monofins
      {
      {6 x 50 CH EZ on :55 EN1

Shallow End:
10 x 25 on 2:00 HYP SP3
dive in no brthr swim across/climb out
dive in no brthr under H20 back/climb out

100 Recovery Swim/Cool Down REC