NLSC - Gold - AM
SCM
8 x 50 K/S on 1:00 EN1
9 x 25 Sprint Medley on :40 SP3
1-3 Swim, 4-6 kick, 7-9 dps and kick
7 x 75 on 1:30/1:50 EN1-EN3
odds are sprint into turns
evens are sprint BO's and last 25
3 x 50 CH EZ REC
3 x 50 Sprint the Turn 25 on 1:30 SP3
100 CH EZ
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