Friday, November 17, 2023

10 minute warm-up

6 x 100 odds free, evens IM

4 – 6 x 50 kick

2 rounds (if time permits) 30 sec rest after each interval

• 200 build
• 100 sprint
• 150 build
• 75 sprint + 25 easy
• 100 build
• 50 sprint + 50 easy

4 x 50 sprint, 30 sec rest

300 swim down