Wednesday, September 21, 2011

Control the water and you control everything

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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