Saturday April 18, 2026

10 minute warm-up

3x 100 free, reverse IM, IM; 4 x 50 drill/swim 1 each stroke; 2 x 100: 1 free &1 IM

400, 300, 200, 100 cruise interval but 20 seconds rest after each

6 x 50 kick

4 rounds: 50 non-free +150 free: Pull

12 x 25 alternate fast easy