Monday, March 4, 2024

10 minute warm-up

3 x 100 kick, 3 x 100 rev. iM, 3 x 100 free build

6 x 100 2 each: cruise +10, cruise +5, cruise

6 x 50 free or choice. Rest:;15 sec, 10 sec, 5 sec

4 x 100 cruise +5

4 x 75 build

2 x 100 on cruise

4 x 50 ascend time

200 swim down