NLSC Gold Boys - AM
SCM
Equipment - catch paddles, snorkels, kickboard (optional)
12 x 125 Free on 1:55 Free w/ cp's and snorkel EN1
3 x 25 Dive Start Sprint on 1:30 in heats SP3
7 x Following Set:
10 TRX pull-ups/10 Push-ups
Shallow End:
#1 Mighty leap! Pounce and sprint, climb out
#2 Mighty dive! Underwater sprint, climb out
#3 Mighty dive! Fly Sprint, climb out - move to long lane
5 med ball throw downs
Long Lane - 75 Free w/ 7 dks off each wall EN2+
12 x 75 IM on 1:15 EN2
Partner Set:
6 x {4 x 25 Fly on :30 EN2
{10 Med-ball vertical throws/drops each
{back to pool and start on very next :05 together
6 x 25 on 1:00 SP3
Stroke Kick
100 CH Recovery Swim
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