Saturday, November 1, 2025

10 minute warm-up

7 x 100 odds free, Evens IM

6 – 8 x 50 social kick

3 – 5 x 200 pull: c+20, c+15, c+10, c+5, cruise

3 rounds: 100 IM moderate , 50 easy free, 50 up-tempo non-free, 30 seconds rest

12 x 25 swim down