Saturday, May 27, 2023

10 minute warm-up

5 x 100 alternate free and IM

5 x 50 Alternate Non-Free & Free

8 x 50 kick

5 x 100 Free. 85% effort +15

5 x 100 IM or Stroke 85% effort +15

5 x 50 Non-Free 95% effort +20

5 x 50 Free 95% effort +20

swim down