Saturday, January 18, 2025

10 minute warm-up

4 x 75 free, 2- 4 x 75 kick, 4 x 75 breast-back-fly

12 x 50 odds choice up-tempo c+10, evens recovery free

6 x 100 pull ok: 2 on cruise +5, 2 on cruise, 2 on cruise +5

6 x 100 IM on cruise +15 or cruise +20

swim down