Monday January 13, 1025

10 minute warm-up

4 x 100 : 50 choice, 50 free

3 x 100 kick

4 x 50 build

6 x 150: 2 on cruise+15, 2 on cruise +5, 2 on cruise +10

6 x 100 : 2 on cruise +10, 2 on cruise, 2 on cruise +5

10 x 50 descend 2 groups of 5. 10 sec rest after each

swim down