NLSC - Boys

300 wu

12 x 50 on :50 EN1
IMO/free

6 x 25 on :40 SP3
sprint medley

10 x 100 fk w/fins on 1:40 EN2
hold under 1:25

20 x {25 fly on :20 EN2
{25 free catchup on :40 EN1

10 x 75 back on 1:20 EN2
extend beyond flags on breakouts

10 x 50 brst on 1:00 EN2
drill/swim work dps

10 x 25 on :45 SP2
work open turns in deep end

20 x press outs

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NLSC - East - AM

300 wu

8 x 100 on 1:40 EN1
rotate 25 non-free through.

7x{2 x 50 brst Kick on 1:00 EN3
{1 x 100 free on 1:30 EN2

8 x 75 on 1:30 EN2
1-4 brst w/paddles
5-8 brst mdps

6 x 25 on :40 SP3
sprint medley ch

50 chez

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NLSC - Boys

10 x 100 on 1:25 EN1

6 x 25 on :40 SP3
sprint medley

6 x 200 on 3:00 EN2
rotate 100 IM through

20 x 25 on :30 EN2+
fk w/fins

500 black hole EN2-HYP

6 x 25 on :40 SP3
sprint medley

12 x 50 back EN1-EN2
:55,:50,:45,:40

15 x 75 EN2
5 IM on 1:15
5 back on 1:10
5 free on 1:05

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NLSC - East - AM

500 Free w snorkels

8 x 50 k on 1:05 EN1
snorkels

8 x 75 on 1:15 EN2
25 catchup, 50 mdps
snorkels

4 x 50 free on 1:15 EN3
snorkels

8 x 50 k on 1:00 EN2

15 minutes of starts, turns, sculling

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NLSC - Distance

500 w/u

10 x 75 sks on 1:15 EN1

10 x 200 on 2:40 EN2-2+
free-strk progressive

100 chez

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NLSC - East - AM

300 w/u

10 x 100 on 1:30 EN1
75 free/25 strk

8 x 75 on 1:40 EN1
25 scull/25 fk slob/25 strk tech

Snorkel set:
2 x 50 kick on 1:00 EN2
1 x 100 on 1:15 EN2
2 x 50 kick on 1:00 EN2
1 x 200 on 2:30 EN2
2 x 50 kick on 1:00 EN2
1 x 300 on 3:45 EN2
2 x 50 kick on 1:00 EN2

9 x 25 on :40 SP3
sprint medley

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NLSC - East - AM

300 w/u

10 x 100 on 1:20 EN1
w/ snorkels

8 x 75 on 1:15 EN1-2
fr/strk/fr desc strk1-4;5-8

3 x 50 fr on :50,:45,:40 EN2
1 x 100 on 1:30 strk EN3
3 x 50 fr on :50,:45,:40 EN2
1 x 100 on 1:20 strk EN3
3 x 50 fr on :50,:45,:40 EN2
1 x 100 on 1:10 strk EN3

15 x 50 chk/fk on 1:05 EN1

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