October 1, 2025

300 Swim
3 x 100 Choice - Kick / Swim by 50
4 x 50 IMO - Drill / Swim
2 x 50 Free - DPS
- - - - -
Repeat 3x
- 4 x 75 IM - No Free
- 4 x 25 IMO by Round
- 4 x 25 Free - Strong Legs
- 1 x 50 Smooth
- Rest :30

4 x 50 Choice - Drill / Swim
1 x 100 Free - DPS
- - - - -
Cool Down