Wednesday, February 11, 2026

10 minute warm-up

8 x 75 odds free evens non-free

600 pull (300, 5 sec, 300) rest 10-15 sec

500 (200-100-200) swim

400 pull (200-200) rest 10-15 sec

300 kick

200 pull

100 build

if time permits: 8 x 50

swim down