Monday, December 2, 2024

10 minute warm-up

8 x 75 , odds free, evens non-free

6 x 50 kick

8 x 100 descend 1-4, 5-8 on cruise

8 x 75 descend 1-4, 5-8 cruise +10, non-free encouraged

8 x 50 alternate fast/easy cruise +5

swim down