Saturday April 1, 2023

  • Warm up: (75 swim + 25 “6 kick switch, alternate Back/Front every 3 strokes”) x 3 (B) 4 (S) 5 (G)
  • Main:
  • 30 x 100 Free *3 x 50 non-free (kick or swim) between each set of 6 x 100’s
  • 1-6 easy swim
  • 7-12 hard pull
  • 13-18 easy pull
  • 19-24 hard swim
  • 25-30 easy swim or pull