NLSC Gold Boys - AM
SCM
Equipment - fins,
12 x 100 Fr/Bk/Brst/Fr on 1:45 EN1
9 x 25 Sprint Medley on :45 SP3
7 x the following circuit:
10 dips
dive in, sprint 12.5 meter fly, climb out
dive in at the corner toward shallow end and sprint into the turn, come off in 2nd lane
25 Catch-up Free, climb out
10 TRX Pull-ups
lunges to bleachers
jump the bleachers, either the 2xstairs (small jumps) or 1x bleacher seats (big jumps)
:30 seconds rest
12 x 150 on 2:55 FK or DK w/fins EN2
Shallow End:
10 x 25 on 1:05 Breath Control HYP
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