SkyFall

SCY - Silver

15 x 50 on :50/1:00/:50
1-5; Free
6-10; Breast
11-15; Back

15 x 75 FK/DK/FK on 1:30 SLOB w/ fins

5 x {1 x 200 on 2:45 Free
      {4 x 25 Fly on :45

2 x 8 x 25 Sprint K on 1:00/:45
1st round w/ socks & fins
2nd round w/ fins only

Turn Time

Bobs

Curious George is not a Monkey!

Dryland:

7 x {30 Backstroke Rows with Stretch Cords
      {10 Push-up shrugs

Swim Practice:

1000 Free w/ snorkel, paddles, fins  EN1

10 x 200 on 3:15  EN2
[50 Brst/150 Free]

40 x 25 on :30  EN2
alt DK SLOB and Fly Swim

NLSC Gold Boys - PM

SCY

15 x 50 on 1:00/:50/:40 EN1-EN2+

1-5 non-free

6-10 choice

11-15 free

Team Meeting

5 x 200 on 3:10 EN2

kick with fins & snorkel hold 2:50 or better

10 x 50 Free on :50 EN2

free DPS with small paddles

20 x 50 Free on 1:05 EN3

BPA Free or stroke with fins & paddles

10 x 50 Fly/Back - Back/Brst on :55 EN1

Deep End for rest of practice

5 x 25 no breather on 2:00

underwater turns

5 minutes of vertical kicking

Pigs

4,500 yards (effectively)