NLSC Gold Boys - AM
SCM
Equipment - cp, snorkel
12 x 200
#1-5 Free on 3:10 w/cp & snorkels EN1
#6-9 Back on 3:20 w/cp EN1
#10-12 IM on 3:20 EN2
9 x 25 on :40 Sprint Medley SP3
9 x 50 on Transition Turns BPA on 1:10 EN3
20 x 50 on 1:15 EN2
25 Free/:20vK/25 Back
3 x 25 Sprint Medley Kick on :45 SP3
Shallow End:
6 x the following on the 2:00 SP2
{5 Decline Push-ups
{12.5 Fly Sprint
{5 Dips
{12.5 Free Sprint
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