Sunday November 17, 2024

10 minute warm-up

4 x 50 catch-up or rhythm

4 x 50 reverse IM order

4 x 50 single-arm drill

2 x 400 rest 20 after each

2 x 300 rest 15 after each

2 x 200 rest 10 after each

2 x 100 rest 5 after each

minute rest

6 x 50 : 2 fast, 2 moderate, 2 easy