Saturday, September 13, 2025

10 minute warm-up

6 x 100 odds free, evens non-free or IM

3 x 100 IM, 300 free, 2 x 100 IM, 200 fee, 1 x 100 IM, 100 free. 15 sec rest after each

6 x 50 kick

2 – 4 x 200 pull c+10

25s swim down