NLSC - Gold - AM
SCM
10 x 100 alt Free/IM EN2
Free on 1:40, 1:35, 1:30, 1:25, 1:20
IM on 1:40
5 x {1 x 50 Sw/K on 1:00 EN1
{2 x 75 [#1 Free/#2 Strk/Fr/Strk] on 1:15 EN2
{2 x 25 Sprint Kick on :30 SP1
10 x 100 on 1:40 EN2
5 strokes fly/Swim Fr to the 75/25 Fly
Sprint the Fly
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