Swimming: SCY
Training Group: NLSC Silver
300 CH
4 x {4 x 100 Free on 1:40 EN1
{1 x 100 IM on 2:00 EN1-EN3
descend IM's 1-5 to 90% or better
12 x 50 FK or DK SLOB alt 1:15/1:00 EN1/EN2+
8 x 125 [25Bk, 25Brst, 75Free] on 2:30 EN2+
16 x 25 Fly on :40 EN2
500 Back EN1
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