Taupo Bungee

10 x 100 Fr, Strk, Kick, Fr on 1:40  EN2

8 x {75 (50Fr/25Strk) on 1:15 EN2+
      {50 Breath Control on 1:00 HYP

12 x 25 on 1:00  SP3
sprint 1/2 25 kick
work exits, breakouts

100 CH EZ

Implicit Differentiation

NLSC - Gold - AM
SCY

300 rev IM dks

10 x 125 Free on 1:50 EN1-EN2+
desc last 50 1-10

5 x 50 DK/FK SLOB on 1:00 EN2

4 x {100 IM on 1:30 EN2
      {2 x 25 Sprint Kick on :45 SP1

3 x 300 on 4:10 EN2
last 100 is IM

Turn Time

Crossover Back-to-Breast turn work

Team Breakfast

Parasailing Mazatlan

NLSC - Gold - PM

SCY

16 x 50 on : 50 EN1-EN1+

Fr, Fr/Bk, Bk, Fr/FK

200 Back RPT

5 x {75 Back on 1:10 EN2
      {2 x 50 on :50/:40 EN2/EN3
      {1 x 25 FK Sprint on :50 SP2
      {1 x 50 FK SLOB on 1:00 EN2

3 x 200 Back on 5:00 SP1
5 x 50 CH REC on 1:05 REC
10 x 50 DK/FK SLOB on 1:00 EN2

IM Base Training

1 x {100 IM on 1:30 EN1+
      {4 x 125 IM (rotate stroke dbl through) on 1:50  EN2
      {200 IM (straight or 2x100) on 2:55 EN2
      {300 IM (straight or 3x100) on 4:15 EN2
      {400 IM (straight or 4x100) on 4:00 EN2

100 CH EZ

Cheetah Riding

NLSC - Gold - AM
SCM

4 x {100 Free on 1:30 EN1
      {50 Kick SLOB on 1:05 EN1
      {100 IM on 1:30 on EN1+

200 Fly RPTwork on 200 Fly race progression

4 x 200 (last 50 Fly) on 3:00 EN2
3 x {1 x 75 Fly (Quick and light) on 1:20 EN2
      {2 x 50 Fly (Build/MSV) on 1:00/:50 EN2+/EN3
      {1 x 25 Fly (Sprint) on 1:00 SP2
      {1 x 50 Back CH REC on 1:10 REC

5 x 50 Swim/K on :55 EN1

Convenience Store Kayaking

NLSC - Gold - PM

SCY

6 x {150 Free on 2:10, 2:05, 2:00, 1:55, 1:50, 1:45 EN1-EN2+
      {100 IM on 1:30 EN1+
      {50 Back on :45 EN2
      {25 DK SLOB on :30 EN2

500 Free RPT
work on 500 Free race progression

4 x {100 Free (quick & light) on 1:15 EN2
      {200 Free (build to MSV) on 2:45 EN2+
      {4 x 50 Free MSV) on 1:00, :55, :50, 1:10 EN3
last cycle the 50s are FK

20 x 50 DK/FK SLOB on 1:00 EN2

Team Meeting -

• Kodiak Trip

• TYR Suits

• Winter Break Schedule

• IMX Games Shirts

Dryland - Rotator Cuff Emphasis

2 x Wildcats
Stretchcords - delt lifts & seated rowing
Ab throw downs

Black Cardamom

NLSC - Gold - AM
SCM

5 x {50 S/K on :55  EN1
      {50 K/S on :50  EN1+
      {100 on 1:30  EN2

3 x {4 x 25 Fly on :30 EN2
      {1 x 300 (rotate 100 IM through) on 4:30/4:20/4:10 EN2+
       drop the interval on the 300's by :10 each time

6 x 75 on 1:45  EN2
power kick 7 DK's off each wall
5 monkey jumps after kicks on last wall
sprint last 25

100 CH EZ

Tapas

NLSC - Gold - AM
SCM

8 x 75 (50S/25K) on 1:30  EN1

4 x {50 on :50  EN2
{75 on 1:15  EN2
{100 on 1:40  EN2
each distance has the last 25 fly

4 x {2 x 50 [1st 25- 5 strokes fly then free/2nd 25- brst]  on 1:00  EN1
{100 [3rd 25 brst/rest is free] on 1:40  EN2

4 x 25 working on time of DK on brst pull down