Monday, December 5, 2022

10 minute warm-up

12 x 50: 4 free, 4 stroke, 4 build

5 x 400:

. #1 straight 400, Rest 15 sec

. #2: 2 x 200, rest 10 after each

. #3: 4 x 100, rest 5 sec after each

. #4: 8 x 50, rest 5 sec after each, descend

. #5: 4 broken 100: 75 moderate 25 sprint, rest 10 sec

300 swim down