Saturday, September 27, 2025

10 minute warm-up

300 (4 x 75 build), 2 x 50 kick

200 IM or non-free , 2 x 50 kick

100 build, 2 x 50 kick

100 IM, 100 free; 200 IM, 100 free; 3×100 IM, 100 free

2 – 3 x 300 pull c+20, cruise, c+10

50s swim down