Monday, April 13, 2026

10 minute warm-up

12 x 50 : 4 build, 4 non-free, 4 drill

4 rounds: 200 free, 100 choice. 200s are cruise+5, cruise +5, cruise, cruise. 10 sec rest after the 100s

4 x 200 pull on cruise +5

5 x 50 kick

swim down