Saturday, October 22, 2022

10 minute warm-up

6 x 50 fly and breast.

. Kick 25 fly, 25 breast

. Drill. 1 stroke fly, 1 stroke breast. Finish forward .

. Swim 25 fly, 25 breast

6 x 50 Back/ Free

. Kick: 25 back, 25 free .

. Drill: 4 strokes back 4 strokes free. Rotation

. Swim 25 back. 25 free

6 Rounds: 150 free, 100 IM

6 x 75 Pull

Swim down

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