Like a lightning bolt, your heart will blow, and when it's time, you'll know

NLSC Gold Boys - AM
SCM

Equipment:  cp, snorkel, fins

6 x 225 on 3:30 EN1
free w/ cp and snorkel

30 x 25 fly on :30 EN2
fins and snorkel

Watch GoSwim.tv video of Scott Tucker's freestyle and low profile breathing

Speed Set:
10 x the following on 2:30 SP1+
10 dips
12.5 meter Free sprint, double climb out (focus on low profile breath)
25 meter Stroke sprint

7 x {2 x 50 on 1:00 FK w/fins EN2
        {2 x 25 on 1:00 uH2O DK w/fins HYP/EN2

When I say jump, you say how high, I ain't never seen nobody get so high

NLSC Gold Boys - AM
SCM

Equipment - catch paddles, snorkels, kickboard (optional)

12 x 125 Free on 1:55 Free w/ cp's and snorkel EN1

3 x 25 Dive Start Sprint on 1:30 in heats SP3

7 x Following Set:
10 TRX pull-ups/10 Push-ups
Shallow End:
#1 Mighty leap!  Pounce and sprint, climb out
#2 Mighty dive!  Underwater sprint, climb out
#3 Mighty dive!  Fly Sprint, climb out - move to long lane
5 med ball throw downs
Long Lane - 75 Free w/ 7 dks off each wall  EN2+

12 x 75 IM on 1:15 EN2

Partner Set:
6 x {4 x 25 Fly on :30 EN2
      {10 Med-ball vertical throws/drops each
      {back to pool and start on very next :05 together

6 x 25 on 1:00 SP3
Stroke Kick

100 CH Recovery Swim

He's a fighter, he's my friend Always winning in the end....

NLSC Gold Boys - AM
SCM

Equipment - catch paddles, snorkel, fins

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

12 x 75 on 1:15 EN2
FK w/ fins

Dryland/Pool Circuit:
7 x {6   Bench Jumps
      {10 Med-ball cleans
      {1   Lap around pool
      {7   Kettle Ball raises
      {1   Sprint to pool doors
      {75 meter sprint
      {10 TRX horizontal pull-ups
      {10 push-ups
      {3   pull-ups

1 x 500 brst with paddles EN1

no straps, hold the water

5 x 200 Back on 3:15 EN2

Failure is only a fact when you give up

NLSC Gold Boys - AM

SCM

Equipment: catch paddles, paddles, fins, snorkel, tennis balls, parachutes.

10 x 100 Free with catch paddles & snorkel EN1-EN2+

1-5 on 1:30, 6-8 on 1:25, 9-10 on 1:20

20 x 25 underwater DK with fins on :45 EN2, HYP

5 pushups for every breath taken during the set

17 x 50 on :55 EN2
alt TT's and IMO/Fr

5 x {25 Sprint with tennis balls SP2
      {25 Sprint with a parachute SP2
      {50 Sprint with fins and paddles SP2
on about a 5 minute interval

7 x 50 on 1:00 recovery swimming