NLSC Gold - AM
SCM
Equipment - fins
100 Free on 1:30/100 Back on 1:40 EN1
200 Free on 3:00/2 x 100 Back on 1:40/1:35 EN1-EN1+
300 Free on 4:30/3 x 100 Back on 1:40/1:35/1:30 EN1-EN2
12 x 75 FK w/fins on 1:20, make it EN1
5 x 50 Back on :50 EN2
10 x 75 FK w/fins on 1:30, hold 1:10's or better EN2
5 x 50 Free/Back on :55 EN1+
8 x 75 FK w/fins on 2:00, MSV EN3
5 x 50 Free on 1:00 EN1
Turn Time Talk - Worlds: Ryan Lochte 200 Free and Elizabeth Beisel 400 IM
12 x 25 MOPS on 1:00 SP3
1-6 Free; 7-12 Bk/Brst
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