Saturday November 23, 2024

10 minute warm-up

7 x 100 odds free, evens non-free: 50 kick + 50 swim

3 rounds: 200IM, 100 free. 10- 15 sec rest after each

3 – 5 x 150 pull

3 – 6 rounds: 75 build, 15 sec rest, 25 fast, 15 sec rest