Monday May 18, 2026

10 minute warm-up

12 x 50 : 4 free, 4 reverse IM order, 4 stroke/free by 25

4 x 100 on cruise, 2 x 50 moderate

3 x 100 on cruise, 2 x 50 moderate

2 x 100 on cruise, 2 x 50 moderate

1 x 100 on cruise, 2 x 50 moderate

4 – 5 x 200 pull, 15 sec rest after each

5 x 50 kick

swim down