Saturday December 17, 2022

10 minute warm-up

200 free, 4×50 stroke, 100 free, 100 IM

Pull: 400 cruise+30, 4x 100 cruise+ 10

kick: 200 moderate, 2 x 100 80-90%

IM: 200, rest 20, 2 x 100 rest 15 after each 8 x 25 sprint choice

300 swim down