It's not slime...it's mucus

SCM

1000 Free w/ snorkels, fins, paddles  EN1

100 Back on 1:55  EN2
2 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
4 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
6 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2
8 x 50 FK w/ fins on 1:00  SP1
100 Back on 1:55  EN2

12 x 50 on 1:00 EN2
[2 strokes fly/2 strokes brst]

deep water 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

Year of the Dragon

NLSC - Distance - AM
SCY

12 x 200 w/fins and snorkels   EN1
     odds free with catch paddles on 2:40
     evens kick (board optional) on 3:10

2 x 3 x 300 on 4:00/3:45/3:30  EN2-EN3
     descending intervals - make them!

22 x 125 [75 Free/25Bk/25FK] on 1:55  EN2

6,950 yards

Do you have a license for that 500?

NLSC - Distance - AM
SCY

5 x 300 on 4:15 EN1
snorkels and catch paddles

10 x 200 on 3:00 EN2
FK w/ fins and snorkel

4 x 1000 on 13:45  EN2
#1 w/ catch paddles
#2-#3 w/ paddles
#4 swim

7,500 yards

ma ma se, ma ma sa, ma ma ku sa

NLSC - Distance - AM
SCY

10 x 150 Free w/snorkel and catch paddles on 2:10  EN1
10 x 100 Back on 1:25 EN2
10 x 50 FK w/fins and snorkel on :50/:40  EN2
9 x 25 Sprint Medley on :30  SP3

5 x 500 BOSS w/snorkels on 7:15  EN2-EN3

20 x 25 Fly on :30  EN2

1 x 1000 IM straight  EN2
timed

7,250 yards

Silence is Golden

NLSC - Distance - AM
SCY

15 x 200 Free on 2:45
   1-5 w/snorkel, catch paddles, and fins  EN1
   6-10 w/snorkel and catch paddles  EN2
   11-15 w/snorkel  EN2+

20 x 50 on :45 Texas 50's  EN2
   perfect turns

1 x {10 x 75 K w/fins on 1:10 (1:00)  EN2+
      {20 x 25 Fly w/fins on :20  EN2+
      {10 x 25 K on 1:00  SP3
      {20 x 25 Fly on :30  EN2

10 x 100 Back on 1:30  EN1

7,000 yards

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

Better than a squadron of cylons

NLSC - Distance - AM
SCY

10 x 100 Back on 1:30 EN1

12 x 125 Free on 1:50  EN2
hold under 1:40's

40 x 75  En2
  #1-10 Kick SLOB w/fins on 1:10  EN2
          hold 1:00 or better, 1:00 rest
  #11-20 Free w/paddles on 1:15  EN2
          hold 1:10 or better, 1:00 rest
  #21-30 Free w/paddles+fins on 1:05  EN2
          hold :55 or better, 1:00 rest
  #31-40 Kick SLOB w/fins on 1:10  EN2
          hold 1:00 or better

16 x 25 fly on :30  EN2

10 x 100 Back on 1:30  EN2

6,900 yards

It's not what happens to you, but how you react to it that matters.

NLSC Gold Boys - AM
SCM

Equipment: catch paddles, paddles, fins

10 x 100 Free with catch paddles EN1-EN2+
1-5 on 1:30, 6-8 on 1:25, 9-10 on 1:20

8 x 25 on :45 MOPS back; back/brst  SP3
work back and back-to-brst turns

4 x {1 x 300 Free on 4:15 hold under 3:45  EN2
      {8 x 25 with paddles on :40 sprint on my whistle (torque)  SP3
      {2 x 100 FK w/ fins 1:45/2:00 hold under 1:35  EN2

20 x 25 on 1:00 under/over HYP
work dk in shallow end

4,500 meters

There are no shortcuts to any place worth going

NLSC Gold Boys - PM

SCY

12 x 100 Free EN1-EN2
1-4 on 1:30, 5-8 on 1:25, 9-12 on 1:20
Finger Paddles and snorkels during

8 x {1 x 50 on :50 DK SLOB, 7 DK's off each wall  EN2 w/fins
      {3 x 25 Fly on :25 EN2 w/fins

12 x 75 on 1:10 EN2
alt fly/bk/brst and bk/brst/free
work back to brst crossover

15 x 50 kick on side on :50 EN2
focus on head position, lowest eye should be in the water, head position in line with body during breath

8 x 75 free on 1:10 EN2
focus on head position

Deep End Exercises:
10 x {3 x 25 on :45 EN2+
        {10 TRX horizontal pull ups on 1:00

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)