Manta Style

NLSC - Gold - AM
SCM

12 x 50 IMO/Fr,Bk,Brst on :50,:55,:55. EN1

8 x 100 on 1:40 EN2
rotate 25 kick through
discuss shoulder rotation concepts

1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+
2 x 50 Bk on :55 EN1
1 x 200 Free on 3:00 EN1+
3 x 50 Bk on :55 EN1
1 x 300 Free on 4:30 EN1+
2 x 50 Bk on :55 EN1
1 x 200 Free on 3:00 EN1+
1 x 50 Bk on :55 EN1
1 x 100 Free on 1:30 EN1+