November 2, 2026

300 Swim
2 x 100 Scull / Swim / Kick / Swim
2 x 100 Drill / Swim by 50
2 x 50 Swim - DPS
- - - - -
1 x 400 Free - Negative Split
2 x 100 Free
2 x 50 Free

1 x 300 Free - Negative Split
4 x 100 Free
4 x 50 Free

1 x 200 Free - Negative Split
6 x 100 Free
6 x 50 Free

4 x 50 Smooth
- - - - -
Cool Down