NLSC - Gold - PM
SCY
300 rev IM dks
16 x 50 IMO/Free on :50 EN1
7 x {25 Fly on :30 EN2
{50 Fly/Back on :45 EN2
{50 Back/Breast on :45 EN2+
{75 (25 Breast/50 Free) on 2:00 EN3
20 x 25 on :30 EN2
25 fly, 25 DK SLOB, 25 CH, 25 FK SLOB
2.75 x {5 x 50 DK/FK SLOB on 1:00 EN2
{3 x 100 IM on 1:30/1:25/1:20 EN2
{5 x 50 DK/FK SLOB on 1:00 EN2
{3 x 100 (75Fr/25 non-Fr) on 1:20 EN2
Dryland w/ Physio Balls and Battling Ropes
focus on core Strength
7 x {12 reps of physio ball - stretchcord decline presses
{20 alternating waves + 5 Jumping Jacks w/ battling ropes
{50 crunches
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