Monday December 1, 2025

10 minute warm-up

12 x 50 : 4 build, 4 alternate side breathing pattern, 4 stroke

300 c+20, 250 c+15, 200 c+10, 150 c+5, 100 cruise

6 x 50 kick

pull: 250, 200, 150, 100, 50 10 sec rest after each

12 x 25 fast down easy return