Monday, October 13, 2025

10 minute warm-up

6 x 100 : 2 rounds of swim, drill, build

6 x 50 on cruise, 100 moderate

4 x 50 on cruise, 100 moderate

2 x 50 on cruise, 100 moderate

6 x 50 kick

Pull: 300 on cruise +20, 200 on cruise +15, 100 on cruise +10

12 x 25: odds non-free, evens free

swim down