Saturday August 17, 2024

10 minute warm-up

4 -6 x 50 kick

10 x 50 1-5 free, 6-10 choice, swim-drill-sprint-drill-swim

100-300 IM, 200 free, 100 stroke

2 x 300 pull

100-300 free, 200 IM, 100 choice

4 x 50 kick