Monday, October 6, 2025

10 minute warm-up

8 x 75 odds free, evens IM or non-free

5 x 100 on cruise

3 x 50 kick

4 x 100 pull on cruise +5

3 x 50 kick

3 x 100 on cruise

6 x 25 moderate down fast back

2 x 100 on cruise +20

6 x 25 build

1 x 100 fast

swim down