Convenience Store Kayaking

NLSC - Gold - PM

SCY

6 x {150 Free on 2:10, 2:05, 2:00, 1:55, 1:50, 1:45 EN1-EN2+
      {100 IM on 1:30 EN1+
      {50 Back on :45 EN2
      {25 DK SLOB on :30 EN2

500 Free RPT
work on 500 Free race progression

4 x {100 Free (quick & light) on 1:15 EN2
      {200 Free (build to MSV) on 2:45 EN2+
      {4 x 50 Free MSV) on 1:00, :55, :50, 1:10 EN3
last cycle the 50s are FK

20 x 50 DK/FK SLOB on 1:00 EN2

Team Meeting -

• Kodiak Trip

• TYR Suits

• Winter Break Schedule

• IMX Games Shirts

Dryland - Rotator Cuff Emphasis

2 x Wildcats
Stretchcords - delt lifts & seated rowing
Ab throw downs