Slingshot

NLSC - Gold - PM
SCY

300 rev IM dks

7 x {200 Free on 2:50 EN1
      {100 Back on 1:20 EN2

12 x 75 on 1:15 EN2
odds are 25 back/50 breast (25 spdk/25 dps)
evens are 50 back/25 breast

5 x 200 on 2:50 EN2
rotate 50 breast through 1-4, solid breast on 5

24 x 50's Fr  EN2-EN3
:50, :45, :40, :50, :45, :40, :40, :50, :45, :40, :40, :40
:50, :45, :35, :50, :50, :45, :35, :50, :50, :50, :45, :35


Dryland:

7 x {10 decline push-ups
      {10 TRX pull-ups
      {10 Hanging Knee-ups
      {1 minute wall sit