NLSC Gold Boys - AM
SCM
Equipment - fins, snorkels, cp
12 x 50 on 1:00 IMO/free EN1
3 x 5 x 50; descend each round of 5 EN1-EN3
& within each round of 5
set #1 on 1:00
set #2 on :55
set #3 on :50
9 x 25 on :45 Sprint Medley SP3
30 x 25 Fly EN2
1-20 Fly w/fins and snorkels on :30
21-30 w/fins on :40
12 x 100 Back on 1:40 EN2
12 x 75 Brst/Fr on 1:15 EN2
7 x the following on 3:00
10 roll-ups
10 dips
10 decline push-ups
4 x 12.5 meter sprints w/ climb outs
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