Saturday October 3, 2025

10 minute warm-up

12 x 50 : 4 free, 4 IM order, 4 favorite stroke

4 x 100 IM, 100 free, 3 x 100 IM, 100 free, 2 x 100 IM, 100 free, 1x 100 IM, 100 free. 10 seconds rest after each 100

6 x 50 kick

6 x 100 pull on cruise or c+5

13 x 25 swim down