Saturday October 17, 2026

10 minute warm-up

5 x 100 odds free, evens IM

5 x 50 odds stroke, evens free

300 IM (or 3×100), 200 IM, 100 IM

6 x 50 kick

5 x 50 odds free, evens non-free

2-4 x 200 pull

Swim down