Destiny is no matter of chance. It is a matter of choice. It is not a thing to be waited for, it is a thing to be achieved.

NLSC Gold - AM
SCM

Equipment -

20 x 50 Transition Turns (dbl the Bk/Brst 50's) on 1:00 EN1

12 x 25 Sprint Medley Kick on :50 SP3

15 x 75 Free on 1:30 EN2
odds accelerate into 1st turn and sprint the remainder
evens accelerate into 2nd turn and sprint the remainder

9 x 25 Sprint Medley Kick on :50 SP3

8 x 125 IM on 2:05 EN2
dbl the Back work the back-brst turn

6 x 25 Sprint Medley Kick

Shallow End:

10 x {5 decline pushups
        {12.5m Fly Sprint
        {5 dips
        {12.5 Free no Breath
each round on the 2:00 SP2