Saturday, April 5, 2025

10 minute warm-up

300 every 3rd non-free , 200 alternate side breathing, 100 build

200 IM+ 100 free, 200 free + 100 IM, 200 IM + 100 free: 10-15 sec rest after each distance

4 – 8 x 50 kick

2 – 4 rounds: 100, 20 sec rest, 50, 20 sec rest, alternate free on the 100 +NonFree on the 50 with NonFree on the 100 + free on the 50

swim down