NLSC Gold - PM
SCM
Equipment - kb
12 x 50 on 1:00 EN1
IMO/Brst
8 x 50 DK/FK on 1:10 EN2
300 (100IM/200Fr) --> 100 Free } in the IM/Fr swims 1:30 base IM/1:25 base Free
200 (100IM/100Fr) --> 200 Free } in the Fr swims 1:20 base the 1st 100/1:25 base subsequent 100's
100 IM --> 300 Free }
300 (200Fr/100IM) on 4:30
300 (100Fr/100IM/100IM) on 4:30
300 (100IM/100IM/100IM) on 4:30
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