wednesday, July 19, 2023

10 minute warm-up

4 x 75 scull, kick, swim

2 x 50 catch-up

100 build

500: 400 up-tempo + 100 cruise, 20 sec rest

400: 300 up-tempo + 100 cruise, 20 sec rest

300: 200 up-tempo +100 cruise, 20 sec rest

400: 100 up-tempo+300 cruise, 20 sec rest

500: all cruise

swim down