Tuesday, June 30, 2026

10 minute warm-up

4 x 100 swim-kick-pull-swim by 25, mix in strokes

4 x 50 stroke-free by 25

4 x 150: 1. 100 stroke-50 free, 2. 75 stroke-75 free, 3. 50 stroke-100 free, 4. 25 stroke-125 free

build to 100 IM by 25

Build down from 100IM by 25

4 x 150 with IM: 100 IM -50 stroke, 75 IM-75stroke, 50 IM-100 stroke, 25 stroke-125 free

kick: 100 moderate, 2 x 75 build, 3 x 50 moderate, 4 x 25 sprint

Pull: 4 x 150 on cruise +10

4 x 100 IM descend

swim down