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