I’m just out to find the better part of me

NLSC Gold Boys - AM
SCM

Equipment - cp, paddles, kb, fins

12 x 100 on w/ cp 1:35 EN1
   50 Back/50 Free

40 x 50 EN2
   1-10 FK w/fins on :50
   11-20 Free w/fins and paddles on :40
   21-30 Free w/paddles on :45
   31-40 Scull/Brst w/paddles on 1:05

8 x 50 on 1:30 EN3/HYP
Black Hole Brst/Free Sprint

20 x 100 on 1:40 EN1
FK w/fins

Get that groove...let it take you higher

NLSC Gold Boys - AM
SCM

Equipment - cp, snorkel, paddles,

10 x 100 on 1:40 EN1
cp and snorkel

15 x 50 Scull/Kick on 1:15 EN1
paddles

3 x {1, 2, 3 x 50 on :40 EN2+
      {2 x 50 on :50 EN2
      {3 x 50 on 1:00 EN1

1 x 300 on 6:00 EN1
breast w/ paddles

9 x 25 Sprint Medley on :45

5 x 50 on 1:20 EN2+
BPA w/DPS Stroke

3 x 200 Back on 3:30 EN1+

3 x 25 on 1:00 Stroke Sprint SP3

It's funny how falling feels like flying...for a little while

NLSC Gold Boys - AM
SCM


Equipment - cp, snorkels


10 x 150 on 2:15 EN1
catch paddles & snorkel

12 x 75 on 1:20 EN2
SKS

Dryland/Pool Circuit:
10 x {8  Bench Jumps
       {10 Med-ball cleans
       {1   Lap around pool
       {10   Kettle Ball raises
       {1   Sprint to pool doors
       {75 meter Free/Fly/Free
       {10 TRX horizontal pull-ups
       {10 push-ups
       {3   pull-ups


1 x 500 choice in the shallow end

You gotta be bad, you gotta be bold

NLSC Gold Boys - AM
SCM

Equipment - cp, snorkels, paddles, fins

14 x 100 on 1:40 EN1
1-7 free with cp & snorkels, 8-14 back with cp

20 x 50 on 1:00/:50 EN1/EN2
Swim/Kick

4 x {3 x 50 BPA Stroke on 1:20/1:10/1:00  EN3
      {3 x 25 Sprint Kick on 1:00 SP1
      {1 minute break

15 x 100 on 1:40 EN1+
Paddles & fins, 32 hand hits/100 kick the rest

NLSC Gold Boys - PM

SCM

300 CH warm-up

7 x 100 alt Free on 1:30 and IM on 1:40 EN2

12 x 50 scull/free with paddles on 1:00 EN1
work dps on the free

8x{100 Free on 1:15 EN2
{75 Fly/Bk/Brst on 1:15 EN2
{50 Kick on 1:15 EN2

4 x 300 Back on 5:00 EN1

20 x 20 on :30
4 Fly/4 black hole brst

more sculling

remind them about $200 deposit deadline coming up