Monday, August 31, 2026

10 minute warm-up

8 x 75 odds free, evens non-free

4x 100 cruise+5, 3×100 cruise, 20 sec rest, 2 x 100 cruise -5, 100 easy

3 x 100 kick

6 x 25 odds easy, evens sprint with 20 sec rest

4-8 x 100 pull cruise +5

swim down