NLSC - Gold - AM
3 x 300 SKS
20 x 50 SK 1:00/:50/1:00/:45 EN1-EN2
In groups of 5
3 x 3 x 75 SKS on 1:20
K is sprint
Sets of Free,back,Free in sets of 3
6 .5 x {1 x 125 [75fr/50bk] on 1:55 EN2
{w/ extra long exits off walls
{3 x 50 Bk/Brst work crossover turn on:55 EN1
20 x 25 Fly on :30 EN2
Work on crossover turn technique
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