Monday, September 10, 2023

10 minute warm-up

4 x 100 : 50 kick, 50 swim

4 x 100 : 50 pull, 50 swim

3 x 200: +15, +10, +5,

masters minute

4 x 150: +20, +15, +10, +5

masters minute

5 x 100: +20, +15,+10,+5, cruise

masters minute

6 x 50 : ascend in 2 groups of 3

swim down