NLSC - Gold - PM
SCY
Sets made up and inspired by some of our homecoming of College Pukes
300 rev IM dks
800 (200 of each - S,K,IM,S) (Erin)
4 x 3 x 50 on 1:00 EN1-EN3 (Erin)
rounds 1 & 3 are swim
rounds 2 & 4 are kick
swim 50's at 80%, 85%, 90% effort
8 x 100 Kick EN2-EN3 (Wyatt)
on 2:00, 2:00, 1:50, 1:50, 1:40, 1:40, 1:30, 1:30
2 x 2 x 3 x 75 on 1:15 EN2-SP3 (Hannah)
first 6 are rotate 25 build through
second 6 are rotate 25 sprint through
odd sets of 3 are IM
even sets of 3 are Fr
20 x 50 on 1:00, :55, :50, :45 EN1-EN2+
IMO in pairs
alt K/D & D/S
Relays
Dryland: (Christian)
10 x {10 push-ups
{20 alt supermen
{30 crunches
{10 TRX pull-ups
{10 jumping jacks w BR
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