NLSC - Boys

16 x 100 on 1:30 EN2
alt swim/k (w/fins)

12 x 75 on 1:15 EN1
w/snorkel 25brst/50free

7 x 100 on 1:20 EN2
free w/fins and snorkels

6 x 50,75,100 on :50,1:10,1:30 EN2
back

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NLSC - Boys

10 x 75 on 1:20 EN1
alt free/back

12 x 100 on 1:40,1:30,1:20 EN1-EN2+
dk,fk,fk w/fins&snorkel

3 x 300 free-back progressive EN1+
4:15 + :10 each 300

Slap in the Face up to 6

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NLSC - Boys

SCM

3 x 300 on 4:40 EN1
free/fr,im,fr/im,fr,im

500,400,300,200,100 w/:10 rest EN1
2 distances back,2 IM, 1 brst

8 x 150 on 2:25 EN1+to EN3
1st 95 m is long & strong
last 55 m FAST

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NLSC - Boys

300 wu

5 x 200 on 3:00 EN1-EN2
alt free/back

10 x 75 fk on 1:15 EN2
w/ fins and snorkels

8 x 200 on 3:30 EN2-EN3
150EN2,put on fins,sprint 50

9 x 50 on 1:05 HYP
7 brths,5 brths,3 brths

climb outs, etc with Ben

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NLSC - Boys

SCM

20 x 50 on :50,:45,:40 EN2

9 x 25 sprint medley on :30 SP3

2 x 800 free broken EN2-EN3
:15 rest at 400, then negative split
recovery set in between 800's

recovery set:
8 x 50 black hole brst/free on 1:05 HYP

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NLSC - Makeup

SCM

7 x 200 free to IM to free progressive EN2
3:05,3:10,3:15,3:20,3:15,3:10,3:05

5 x 50 free technique EN1

5 x 300 free w/snorkel EN2-EN3
descending interval by :05 each 300
start at 4:30

100 chez

12 x 50 on :55 EN1
fly swim/kick

100 chez

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NLSC - ANC

10 x 100 on 1:30/1:20 EN1+
alt IM/free

12 x 75 on 1:15 EN2
alt 25 fly/50bk
50bk/25brst

14 x 100 Fr on 1:30 EN1 IM on EN2-EN3
1:30,1:20
1:30,1:30,1:15
1:30,1:30,1:30,1:10
1:30,1:30,1:30,1:30,1:05

8 x 75 on 1:40 EN1
ch kick

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