Saturday October 18, 2025

10 minute warm-up

300 every 3rd non-free, 200 every other build, 100 non free

200 IM 15-20 sec rest, 4 x 50 free c+5

2 x 100 IM 15 sec rest, 2 x 100 free c+10

4 x 50 IM order 10 sec rest, 1 x 200 free

6 x 50 kick

2 – 4 x 150 pull

swim down