Saturday, November 22,2025

10 minute warm-up

4 x 75 free, 4x 75 fly-back-breast

6 x 50 kick

2-3 x 200 IM

5 rounds 100 free build, 15 sec rest, 50 hard, 15 sec rest

6 x 50 kick

12 x 25 fast down moderate return