Friday, February 20, 2026

10 minute warm-up

300 every 3rd non-free, 200 IM, 100 free

300 moderate, rest 20, 50 fast

250 moderate , rest 20, 50 fast

200 moderate , rest 30, 50 faster

150 moderate , rest 30, 50 faster

100 moderate , rest 40, 50 super fast

50 moderate , rest 40, 50 boom

100 easy

300 kick

300 pull

2 rounds: 50 super fast, 100 moderate