Monday, July 14, 2025

10 minute warm-up

300 50 free/50 NonFree, 200 alternate side breathing, 100 build

12 x 100 : 4 on cruise+10, 4 on cruise+5, 4 on cruise

6 x 50 kick

6 x 75 breast-back-fly

9 x 50 : 3 on cruise +10, 3 on cruise+5, 3 on cruise

swim down