Monday, July 27, 2026

10 minute warm-up

4 x 75 alternate side breathing, 6 x 50 stroke/free by 25

4×100 c+5, 3×100 cruise, 2 x 100 cruise+10, 1×100 good effort

6 x 50 kick

2 -4 x 200 pull c+15

4-8x 50 odds up-tempo , evens easy, choice of stroke