NLSC - Gold - AM
SCY
Main Group:
200 CH
8 x 100 on 1:40 EN1
rev rotate 25 Kick through
6 x 150 IM on 2:15 EN2
Fly, Bk, Bk, Brst, Fr, Fr
22 x 100 alt Free/IM EN1-EN3+
all Free on 1:30
IM 1:30, 1:25, 1:20, 1:15, 1:10, 1:05, 1:10, 1:15, 1:20, 1:25, 1:30
20 x 75 Kick w/fins EN2-EN3
on the 1:15 w/ every 4th 75 on :55
Deep Water Bobs for Breath Control
Distance Group:
200 CH
7 x 200 on 2:40 w/fins and snorkel EN1+
4 x 400 IM on 6:00 EN2
10 x 200 FK w/fins and snorkel on 3:05 EN2
20 x 25 Fly EN2
on the :30 w/ every 4th on :20
Deep Water Bobs for Breath Control
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