Monday, August 17, 2026

10 minute warm-up

300 every 3rd length non-free, 200 kick down swim back, 100 build

2-3 x 100 cruise +15, c+10, c+5; 100 IM

2-3 x 100 c+10, c+5, cruise; 100 IM

2-3 x 100: c+5, cruise, c-5; 100 IM

2-3 x 100 c+10, c+5, cruise; 100 IM

4-5 x 50 kick

2-3 x 200 pull c+10

swim down