Saturday, January 6, 2023

10 minute warm-up

3 x 50 free, 4x 50 IM Order, 5 x 50 build

6 x 50 kick

2 rounds: 7 x 50 Fr-Fl-Fr-Bk-Fr-Br-Fr

2 – 3 rounds

.  200 IM c+30

.  100 Free rest 15

300 swim down (12×25 fast/easy or 6 x 50 stroke/free)