NLSC - ANC

300 wu

10 x 75 on 1:30 sks EN1

5 x 200 fk on 3:15 EN2
w/ fins & snorkel

16 x 100 free
1-8 w/snorkels on 1:25 EN2
9-16 on 1:15 EN2

6 x 150 back on 2:20 EN1+

20 x 50 on :55 EN2
fly/dk w/fins

400 yards of various deep end sprints SP3

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NLSC - Boys

300 wu

12 x 50 on :50 IMO/Bk EN1

9 x 25 on :30 sprint medley SP3
arms are dps kick is sprint medley

400 IM on 5:45 EN2
500 free on 6:15 EN2
400 IM on 5:45 EN2
300 back on 4:30 EN2
400 IM on 5:45 EN2

3x{3x50 on 1:00 kick EN2+
{3x100 on 1:30 free EN1

10 x 25 turn sprints in deep end SP3

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NLSC - ANC

500 back wu

11 x 100 fk on 1:40 EN2
w/fins & snorkels

20 x 50 free on :50 EN1
w/snorkels

11 x 25 fly on :30 EN2

10 x 50 back/brst on 1:10 EN3
black hole brst

11 x 25 fly on :30 EN2

500 brst EN1

11 x 75 free on 1:10 EN2

20 x 25 on :30 HYP
brth 0,1,2,0 by 25's

11 x 25 Wonder people :40 EN3

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NLSC - Boys

guest coach Luke Stocker

progressive 50's - add a stroke, open or flip turn, and keep returning until a 25 is completed

overkicking drill similar to our drill

sprint medley with flip in middle -

kill practice- in pairs, one swims easy while the other sprints up from behind, when the sprinter catches up both sprint to finish.

super kill practice- in pairs one holds on to other and pulls. when pull happens both sprint to finish.

dolphin kick work - associate amplitude with numbers. the higher the number the tighter the amp.

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NLSC - Boys

300 ch wu

20 x 50 on :50 fk/dk EN1+
w/fins, snorkels,& boards

8 x 125 on 1:50 EN1+
w/snorkels

5 x 50 on 1:10 SP2
w/fins & snorkels

300 back REC

10 x 75 bk/brst on 1:15 EN2

20 x 25 fly on :30 EN2
climb outs on each

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NLSC - Boys

300 ch wu

12 x 50 IMO/free on :50 EN1

7 x 100 fk w/fins on 1:40 EN1
w/ snorkel

7 x 100 free w/fins on 1:30 EN1
w/ snorkel

7 x 100 free on 1:35 EN1
w/ snorkel

12 x 50 on 1:00 EN1
kick right side/left side

7 x 50 on :55 EN1
triple switch

7 x 200 back on 3:05 EN2

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NLSC - Boys

300 wu

12 x 100 on 1:30 EN1-2
alt free/IM

300 free w/snorkels

12 x 100 on 1:30 EN2
w/snorkels

12 x 75 fk on 1:10 EN2
w/fins and snorkels

500 back w/snorkel

300 brst w/snorkel

20 x 25 on :30 EN2
ch k w/snorkel

200 climb outs

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