NLSC Gold Boys - AM
SCM
Equipment - cp, snorkels, paddles, fins
14 x 100 on 1:40 EN1
1-7 free with cp & snorkels, 8-14 back with cp
20 x 50 on 1:00/:50 EN1/EN2
Swim/Kick
4 x {3 x 50 BPA Stroke on 1:20/1:10/1:00 EN3
{3 x 25 Sprint Kick on 1:00 SP1
{1 minute break
15 x 100 on 1:40 EN1+
Paddles & fins, 32 hand hits/100 kick the rest
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