Monday, September 18, 2023

10 minute warm-up

8 x 75 odds free, evens free+stroke

6 x 50 kick

2-3 rounds: 200 +10 sec, 150+ 10 sec, 100 + 10 sec 50, 30 sec rest

10 x 50 1-3 fast, 4 – 6 moderate, 7 -10 easy