'Til Tuesday

300 CH

3 x {2 x 200 FK w/ fins on 3:20  EN1
      {1 x 200 DK SLOB w/fins on 3:00  EN2

10 x 100 Brst w/ Paddles on 1:45  EN2
work DPS

10 x 200 Back on 3:10  EN2

5 x {1 x 100 Breath Control on 1:45  HYP
      {1 x 50 MDPS Sprint on 1:15

5550 yds

Happy Howler Monkey

NLSC - Gold - AM
SCY

8 x 125 Free w/fins, catch paddles, snorkels  on 1:50  EN1
8 x 100 Free w/catch paddles, snorkels on 1:25 EN1+
8 x 75 Free w/snorkels on 1:00  EN2

3 x 4 x 300  EN2
    1st round: rotate 100 back through w/ #4 all back on 4:10
    2nd round: rotate 100 IM through w/ #4 IM on 4:20
    3rd round: rotate 100 Fly through w/ #4 all fly on 4:40

20 x 50 FK w/fins on :50/:40  EN2

Spin up the FTL....jump!

NLSC - Breaststroke Group - AM
SCY

10 x 100 Back on 1:30  EN1

12 x 50 on 1:10  EN2
  [25 scull on back, 25 Brst spdk]

10 x 25 Brst K Sprint on :45 SP3
  on front, no board, brth every kick, head in line after brth

20 x 75 Brst on 1:45  EN2
  [25 catch scull on front, 50 Brst fast hands]

20 x 25 on :30  EN2
  odds Brst w/FK
  evens Fly

Turn Practice in Deep end working on dolphin kick timing

Deep water breath control bobs

3,850  yards

Tower, this is Ghost Rider requesting a flyby

NLSC Gold Boys - AM
SCM

equipment:  catch paddles, fins, paddles

12 x 75 SKS on 1:30 EN1

6 x 200 Back on 3:20 EN2
with catch paddles

9 x 25 Sprint Medley on :45 SP3

team meeting about Fairbanks meet, speed training, 5 minute rule, food after practice, etc

6 x {1 x 75 flutter kick sprint with fins on 2:00 SP2
      {1 x 50 sprint pull on 2:00 SP2

6 x 50 on 1:05 RECovery Swimming

Sharing the same desires, burnin like wilfire

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

9 x 100 on 1:30 Free [75 Swim/25 K SLOB] EN1

5 x 500 on 6:45 Free, BOSS EN2-EN3
1-3 swim the first 350, 4 & 5 pull the first 350

10 x 25 on :30 MOPS EN3

1 x 100 CH EZ REC

4,050 Yards

Victory belongs to the most persevering.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

12 x 50 on :50 IMO/Free EN1

6 x 200 Free EN1-EN2
1-3 on : 3:00, 2:50, 2:40
4-6 on 2:30

6 x 75 on 1:40 breath control HYP
25 black hole, 25 free breath every 7th, 25 back w/ 10 DK's off wall

10 x 125 on 1:55 [75 Free EN2/50 Strk EN3+]

12 x 50 on 1:10 FK BPA EN3

24 x 25 on :30 Fly EN2

8 x 100 on 1:30 Free Pull EN1

5,800 Yards