Saturday, October 3, 2026

10 minute warm-up

300 every 3rd non-free, 200 every other build, 200 drill/swim IM

3 x 100 IM cruise +15, 200 free , rest :30

4 x 75 fly-back-breast c+15, 200 free, rest :30

6 x 50 kick, 200 free, rest :30

300 pull, 200 pull, 100 build

12 x 25 fast/ easy