Willie Nelson

NLSC - Gold - on the road
SCY


1 x 300 on 5:00 rev IM DKS REC


2 x 5 x 100 on 1:30 progressive free to back EN1


6x {1 x 125 on 1:45 back EN3
     {1 x 100 on 1:45 back EN1


20 x 50 DK/FK w/fins EN2
alt :50/:45/:50/:40

1x{4 x 100 Free on 1:25 EN2; 1 x 100 Free on 1:10 EN3

   {3 x 100 Free on 1:25 EN2; 2 x 100 Free on 1:10 EN3

   {2 x 100 Free on 1:25 EN2; 3 x 100 Free on 1:10 EN3

   {1 x 100 Free on 1:25 EN2; 4 x 100 Free on 1:10 EN3
if you want, you can do the 100's Free on the 1:10 as Back on the 1:15


5 x 50 CH REC on 1:00  REC

or

NLSC - Gold - on the road
SCY

1 x 200 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2

{3 x 500 on 7:00 BOSS EN2-EN3

{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:20 Back EN2

{ 4 x 50 on :55 Brst BPA EN3

{ 1 x 100 on 1:05 Free FAST EN3+

{1 minute rest

3x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+

    {3 x 50 on :55 Bk/Brst EN1