10 minute warmup
8×75 odds free, evens stroke mix
10×150 build by 50. 30 seconds rest after each. Lat 50 should be strong.
10×50 either: odds nonfree, evens free; or kick.
10×25 fast/easy
10 minute warmup
8×75 odds free, evens stroke mix
10×150 build by 50. 30 seconds rest after each. Lat 50 should be strong.
10×50 either: odds nonfree, evens free; or kick.
10×25 fast/easy
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