Wanna be startin' somethin'

NLSC - Breaststroke Group - AM
SCY

7 x {1 x 100 Free on 1:20  EN1
      {3 x 50 Back/Brst (work crossover turn) on :50  EN2
      {1 x 100 IM on 1:30  EN2

9 x 25 Sprint Medley on :30  SP3

10 x 50 Breast Sprint on 2:45  SP1
start with an open turn
(EZ 50 Back after each)

9 x 200 on 3:00 (2:35)  EN2+
    odds (100IM/100IM)
    evens (100Fr/100Back)

6 x 50 CH EZ on 1:00  REC

ma ma se, ma ma sa, ma ma ku sa

NLSC - Distance - AM
SCY

10 x 150 Free w/snorkel and catch paddles on 2:10  EN1
10 x 100 Back on 1:25 EN2
10 x 50 FK w/fins and snorkel on :50/:40  EN2
9 x 25 Sprint Medley on :30  SP3

5 x 500 BOSS w/snorkels on 7:15  EN2-EN3

20 x 25 Fly on :30  EN2

1 x 1000 IM straight  EN2
timed

7,250 yards

Beep, beep, beep...that's not a bomb

NLSC - Breaststroke Group - AM
SCY

12 x 125 on 1:45/1:55  EN1
   odds Free
   evens IM, dbl Brst on 1:55  EN2

10 x 50 Brst on 1:10  EN1-EN3
   working with Tempo Trainers

5 x {1 x 200 Black Hole Brst on 3:15  EN3
      {1 x 25 Fly on :30  EN2
      {1 x 50 Back/Brst on :45  EN2
      {1 x 50 Brst/Free on :45  EN2
      {1 x 25 Free on :30  EN1

10 x 100 Back on 1:30  EN1

Back to Breast turns in Deep End

4,750 yards

Silence is Golden

NLSC - Distance - AM
SCY

15 x 200 Free on 2:45
   1-5 w/snorkel, catch paddles, and fins  EN1
   6-10 w/snorkel and catch paddles  EN2
   11-15 w/snorkel  EN2+

20 x 50 on :45 Texas 50's  EN2
   perfect turns

1 x {10 x 75 K w/fins on 1:10 (1:00)  EN2+
      {20 x 25 Fly w/fins on :20  EN2+
      {10 x 25 K on 1:00  SP3
      {20 x 25 Fly on :30  EN2

10 x 100 Back on 1:30  EN1

7,000 yards

Spin up the FTL....jump!

NLSC - Breaststroke Group - AM
SCY

10 x 100 Back on 1:30  EN1

12 x 50 on 1:10  EN2
  [25 scull on back, 25 Brst spdk]

10 x 25 Brst K Sprint on :45 SP3
  on front, no board, brth every kick, head in line after brth

20 x 75 Brst on 1:45  EN2
  [25 catch scull on front, 50 Brst fast hands]

20 x 25 on :30  EN2
  odds Brst w/FK
  evens Fly

Turn Practice in Deep end working on dolphin kick timing

Deep water breath control bobs

3,850  yards

Better than a squadron of cylons

NLSC - Distance - AM
SCY

10 x 100 Back on 1:30 EN1

12 x 125 Free on 1:50  EN2
hold under 1:40's

40 x 75  En2
  #1-10 Kick SLOB w/fins on 1:10  EN2
          hold 1:00 or better, 1:00 rest
  #11-20 Free w/paddles on 1:15  EN2
          hold 1:10 or better, 1:00 rest
  #21-30 Free w/paddles+fins on 1:05  EN2
          hold :55 or better, 1:00 rest
  #31-40 Kick SLOB w/fins on 1:10  EN2
          hold 1:00 or better

16 x 25 fly on :30  EN2

10 x 100 Back on 1:30  EN2

6,900 yards

Progressive Specificity

NLSC - Breaststroke Group - AM
SCY

10 x 100 Back on 1:30  EN1

20 x 50 Texas 50's on :55 EN2
working pull down timing

12 x 100 Breast on 1:50  MSV
record times to determine EN2 pace

5 x 200 Breast to Free progressive  EN1
start on 3:20 and drop :10 on each subsequent 200

20 x 50 Kick SLOB on :50  EN2
w/ fins if they have Brst fins

5,200 yards

Dryland - TBA

Let's Get it Started in Here

NLSC Gold AM - Distance
SCY

10 x 100 Back on 1:30 EN1

20 x 50 Texas 50's on :45 EN2
no lazy turns

10 x 300 Free on :20 rest  MSV
record times to determine EN2 pace

20 x 50 Kick SLOB on :50  EN2
w/fins

6,000 yds

Dryland - TBA