Monday, December 8, 2025

10 minute warm-up

12 x 50 : odds long axis drill, evens short axis drill

4 x 100 c+5, 10 sec rest, 3 x 100 c, 10 sec rest, 2 x 100 c, 10 sec rest, 1 x 100 up-tempo

2 – 3 x 100 IM

2 – 3 x 100 kick

2 – 3 x 200 pull

swim down