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
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