Saturday, December 16, 2023

10 minute warm-up

200 drill/swm, 200 kick swim, 200 swim

2 rounds:

. 150 Fly free back free breast free

. 50 easy

. 300 pull with buoy: try different buoy positions

. 50 easy

. 9 x 50 , every 3rd one fast

. 50 easy

4 x 100 moderate, stroke and free