Saturday, January 17, 2026

10 minute warm-up

12 x 50 : 4 free drill, 4 stroke/free, 4 stroke drill

300 IM, 100 free, 200 IM, 200 Free,100IM, 300 Free

4 x 75 kick

2 x 200 or 300 pull

12 x 25 fast / easy