saturday December 20, 2025

10 minute warm-up

2 rounds: 100 free, 100 reverse IM, 100 back/breast

3 rounds: 200 + 100:

. 1. IM. free

. 2. free . IM

. 3: Choice. Free

3 rounds 200 pull, rest 20 sec, 15 sprint, rest 20 sec, 25 sprint, regroup

6 x 50 kick

12 x 25 fast/ easy