Monday, September 1, 2025

10 minute warm-up

6 x 100: swim, drill, build x 2. Drill = rhythm , catch-up, alt side breathing

6 rounds: 100 build cruise+10, 50 sprint c+10

6 x 50 kick

3 rounds: 100 IM, 100 free, 15 sec rest after each

400 pull

12 x 25 fast down, easy return