Wednesday October 15, 2025

workout by coach Jordan

12 x 200

1-3 warmup : 1. Swim, 2. Kick, 3. Pull

100 back break

4. Long& strong +20

5. Moderate +20

6. Moderate /hard +20

100 easy

7-9 up tempo+10

100 easy

10-12 best average on + 1 minute