NLSC - Gold - AM
SCM
8 x 75 (50S/25K) on 1:30 EN1
4 x {50 on :50 EN2
{75 on 1:15 EN2
{100 on 1:40 EN2
each distance has the last 25 fly
4 x {2 x 50 [1st 25- 5 strokes fly then free/2nd 25- brst] on 1:00 EN1
{100 [3rd 25 brst/rest is free] on 1:40 EN2
4 x 25 working on time of DK on brst pull down
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