Monday March 11, 2024

10 minute warm-up

12 x 50 , 3 rounds: 1. Single arm, 2. Rhythm 3. Catch-up 4. Build

3 rounds of 4 x 100 on cruise. Minute rest after each round

rd 1: Pull

rd 2: pull & fins

rd 3: swim

6 x 100 alternate IM/free

3 x 100 kick

swim down