Monday, January 15,2023

10 minute warm-up

8 x 75 4 rhythm, catch-up, build; 4 rotating IM

4 x 50 kick choice

6 x 150 cruise + 10

5 x 125 cruise +10

easy 25

4 x 100 c+5

3 x 75 c+5

easy 25

2 x 50 cruise

1 x 25 cruise

easy 25