Saturday, September 7, 2024

10 minute warm-up

6 x 100 free, IM, stroke-free, stroke-free, IM, free

3 rounds: 200 IM + 100 Free

4 – 6 x 50 kick

6 – 10 x 75: odds choice/IM hard, evens easy free, 20 sec rest

12 x 25: 4 fast, 4 moderate, 4 easy