Saturday, January 31, 2025

10 minute warm-up

100 free, 200 stroke/free, 300 every 3rd nonf-free

6 x 50 kick

12 x 75 : odds fly-back-breast or stroke, evens free. 5-10 sec rest after each

3 -5 x 200 pull cruise +10

6 x 50 odds fast evens easy