Monday August 25, 2025

10 minute warm-up

12 x 50 4 drill, 4 kick, 4 swim: suggest 1 each stroke

20 sec rest after each: 300 IM, 100 free, 200 IM, 100 free, 100 IM, 100 free

6 x 50 kick

3 x 200 pull

swim down