July 24, 2025

300 Swim
3 x 100 Drill / Swim by 50
4 x 50 Free - Variable Sprint
- - - - -
1 x 100 Free - DPS
6 x 50 Choice - No Free
2 x 50 Kick - Build
1 x 100 Free - Smooth

1 x 100 Free - DPS
4 x 50 Choice - Faster
2 x 50 Kick on Back
1 x 100 Free - Smooth

1 x 100 Free - DPS
2 x 50 Choice - Faster
2 x 50 Kick - Build
1 x 100 Free - Smooth
Rest :30
1 x 100 Best Stroke - Strong

8 x 50
     2 Smooth, DPS → 2 Kick → 2 Drill → 2 Smooth
- - - - -
Cool Down