NLSC - Gold - AM
SCY
300 CH
8 x 50 Swim/Kick on :55 EN1
no two consecutive 50's same stroke
15 minutes of Crossover turn work
8 x 50 Back/Brst on 1:05 EN1
work the crossover turn
500 FK SLOB EN2
20 x 50 on 2:00 EN3
from the water climb out and dive in from block
sprint 25 fly, climb out, 7 fast push ups
dive in, sprint 25 free, climb out,
10 tricep finishes with stretchcords, 5 streamline lunge jumps
see video of set here
20 x deep water bobs for recovery and breath control
see video of bobs
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