NLSC Gold - AM
SCM
Equipment - cp, snorkels, fins
7 x 200 on 3:10 EN1
cp and snorkels
9 x 25 on :40 sprint medley SP3
13 x 100 on 1:40 EN2
DK SLOB w/ fins
7 x {1 x 75 on 1:40 Stroke Sprint SP2
{1 x 125 on 3:00 CH REC
Shallow End:
3 x the following on the 3:00
{10 TRX pull ups
{10 Dips
{12.5 meter Free or Fly sprint
{double climb out
{10 push-ups
{EZ 12.5 Recovery Swim
100 CH REC
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