Year of the Dragon

NLSC - Distance - AM
SCY

12 x 200 w/fins and snorkels   EN1
     odds free with catch paddles on 2:40
     evens kick (board optional) on 3:10

2 x 3 x 300 on 4:00/3:45/3:30  EN2-EN3
     descending intervals - make them!

22 x 125 [75 Free/25Bk/25FK] on 1:55  EN2

6,950 yards

Yep, this is Recovery

NLSC - Distance - AM

SCY

10 x 100 alt Fr/IM on 1:30  EN1

5 x 200 FK w/fins, snorkels on 2:55  EN2

1 x 500 IM  EN1

5 x 200 FK w/fins, snorkels on 2:55  EN2

6 x 225 Fr snorkels on 3:40 hold 2:40 or better EN3

100 CH EZ

20 x 50 Fly w/fins on S/K on :55  EN1+

Happy Howler Monkey

NLSC - Gold - AM
SCY

8 x 125 Free w/fins, catch paddles, snorkels  on 1:50  EN1
8 x 100 Free w/catch paddles, snorkels on 1:25 EN1+
8 x 75 Free w/snorkels on 1:00  EN2

3 x 4 x 300  EN2
    1st round: rotate 100 back through w/ #4 all back on 4:10
    2nd round: rotate 100 IM through w/ #4 IM on 4:20
    3rd round: rotate 100 Fly through w/ #4 all fly on 4:40

20 x 50 FK w/fins on :50/:40  EN2

Puke, bleed, or cry

NLSC - Silver - PM
SCM

500 Back EN1

20 x 50 DK/FK w/fins on :55 EN2

300 Back EN1

6 x 75 FK (no fins) on 2:00  EN2
descend 1-3, 4-6

100 Back EN1

9 x 25 K (no fins)Sprint Medley on :45 SP3

1 x 25 Back EN1

20 x 50 DK w/fins SLOB on 1:05
must break out with entire body beyond flags off each wall

Breath Control

Gettin' BOSSed Around

NLSC - Distance - AM
SCY

1000 Free w/ fins, catch paddles, snorkel  REC-EN1

8 x 125 on 1:50 w/snorkel desc 1-4; 2x  EN1-EN3

12 x 50 FK w/fins and snorkel on 1:00/:40  EN1-EN3

1 x {3 x 200 on 3:15 BOSS  EN3
      {2 x 500 on 7:00 BOSS  EN3
      {3 x 200 on 3:15/3:00/2:45 BOSS EN3

4 x 50 on 1:00 CH EZ

5 x 200 Free to Back Progressive on the 2:40 (+:05 progressive)  EN1+

We Jammin'

NLSC - AM
SCY

300 Back

12 x 50 Swim/Kick on :55  EN1

2 x {3 x 100 Back or IM on 1:25  EN2
      {1 x 25 Sprint Kick on :30  SP3

4 x 150 K w/fins on 2:15 EN2+
5 x 25 Fly on :30 EN2

3 x 150 K w/fins on 2:15 EN2+
10 x 25 Fly on :30 EN2

2 x 150 K w/fins on 2:15 EN2+
15 x 25 Fly on :30 EN2

1 x 150 K w/fins on 2:15 EN2+
20 x 25 Fly on :30 EN2

100 CH EZ

Kinetic Dryland set 5 x through
1 x width under H20
10 pushups
1 x width under H20
:15 vKick
climb out/jump off blocks 1-5

Yellow Submarine

NLSC - Distance - AM
SCY

10 x 200 on 2:50 EN1
snorkels, paddles, catch paddles

5 x 50 MOPS on 1:00  SP1

4 x 400 on 5:30, 5:40, 5:50, 6:00 EN2-EN3+
reverse rotate 100 IM through
everything after 100 IM is Sprint

100 CH EZ

10 x 100 FK w/fins on 1:30/1:45

10 x 25 Sprint K w/fins on :40

12 x 100 Back on 1:30 EN2
with catch paddles

6,400 yards

In America it's called a Flyby

NLSC - Gold - AM
SCY

300 Back  REC

10 x 50 on :55  EN1
1st 50 strokes fly

10 x 25 Fly on :30 EN2

5 x 100 on 1:30 EN2
rotate 25 brst through 1-4; #5 is brst sprint

20 x 25 Fly on :30 EN2

10 x {100 FK w/fins on 1:30 EN2+
        {4 x 25 fly w/fins on :30 EN2

5 x 75 Back on 1:20 EN1

13 x 25 fly (starts with a climb-out) on :30  EN2

3 x 75 Brst/Fr/Bk Breath Control on 1:30 HYP

13 x 25 fly (starts with a burpee) on :40  EN2

4 x 25 Fly on :40  SP1

Dryland - Ultimate

In England they call it a Flypast

NLSC - Distance - AM
SCY

4 x 1000 Free
   #1 w/ snorkels, fins, catch paddles on 14:00 EN1
   #2 w/ snorkels, catch paddles on 13:30 EN1+
   #3 w/ snorkel on 13:30 EN2
   #4 timed on 13:30 EN3

2.5 x {20 x 25 Fly on :30  EN2
         {5 x 100 FK w/fins and snorkel on 1:30  EN2

10 x 100 Back on 1:30  EN2

Dryland -

TRX
Wind Sprints
Stretchcordz

Do you have a license for that 500?

NLSC - Distance - AM
SCY

5 x 300 on 4:15 EN1
snorkels and catch paddles

10 x 200 on 3:00 EN2
FK w/ fins and snorkel

4 x 1000 on 13:45  EN2
#1 w/ catch paddles
#2-#3 w/ paddles
#4 swim

7,500 yards