Saturday, March 14, 2026

10 minute warm-up

4 x 50 free drill

4 x 50 alternate shot/long axis drill

4 x 50 IM order

6 rounds: 100 free c+15, 50 non-free, rest 15

6 x 50 kick

choice: 6 x 150 pull

__———–+ . Or ———

Sprints, starts