Monday, Nov 20, 2023

10 minute warm-up

12 x 50 : 4 Free, 4 bilateral breathing, 4 rhythm drill

4 – 6 50 kick

4 – 6 x 150, 2 on C + 10, 2 on C + 5, 2 on Cruise

4 – 6 x 100 “

4 – 6 x 50 “

300 swim down