Monday July 13, 2026

10 minute warm-up

4 x 75 odds free evens fly-back-breast

6 x 50 odds free, evens non-free

8 – 10 x 100: 4 on cruise +5, 3 on cruise, 2 on cruise+5, 1 on cruise

2 – 4 x 200 pull on cruise +10

6 x 50 kick

12 x 25 odds fast, evens easy