Monday, June 16, 2025

10 minute warm-up

10 x 50: 2x free-free, 2 x fly-free, 2 x back-free, 2 x beeast-free, 2 x free-free

6 x 150 or 6 x 200 pull on cruise +10

4 x 100 kick

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

12 x 25 swim down