September 17, 2024

Warm Up

400 choice
2 x 200 choice
100 kick
100 free
100 drill
100 free

Main

4 x {
75 free @ 1:10
50 free @ :50
}

300 pull

4 x {
75 free @ 1:10
50 free @ :50
}

300 pull

Cool Down

6 x 50 @ 1:00
100 free
200 choice