wednesday, August 19, 2026

10 minute warm-up

300 free every 3rd non-free ; 200 IM ; 100 build free

500 cruise +30

400 cruise +30

300 negative split

1 minute rest

Pull: 300 c+15, 200 c+10, 100 c+5, 200 c+16, 100 on cruise, 100 c+10

swim down