Saturday January 7, 2023

10 minute warm-up

8 x 75 or 100: 2 swim, 2 kick, 2 drill, 2 swim

300 IM, 300 Free, 200IM, 200 Free, 100 IM, 100 Free. 20 seconds after each.

12 x 50: 2 stroke, 1 Free, 10 sec rest after each

Swim down