NLSC Gold - AM
SCM
Equipment - fins
12 x 50 IMO/Back on :55 EN1
9 x 100 FK w/fins 1:50/1:40/1:30/1:50/1:40/1:25/1:50/1:40/1:20 EN1-EN3
5 x 50 on 1:05 REC
6 x {2 x 150 Free on 2:10 EN1-EN2
{1 x 150 IM on 2:30 EN3
IMs are a minimum of 90%; descend the IM's 1-3; 4-6
5 x 50 on 1:05 REC
9 x 25 Sprint Kick on 1:00 SP3
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