July 14, 2025

300 Swim
3 x 100 25 Kick / 50 Drill / 25 Swim
4 x 50 Free - Build
- - - - -
2 x 200 Free - DPS
1 x 100 Free - Faster
2 x 50 Free - Sprint

1 x 200 Free - DPS
2 x 100 Free - Faster
4 x 50 Free - Sprint

2 x 100 Free - DPS
1 x 100 Free - Faster
6 x 50 Free
     Odds = Sprint
     Evens = Smooth
1 x 100 Easy

8 x 25
     Odds = Underwater Kick - FAST
     Evens = Choice - Swim, Easy
1 x 200 Easy
- - - - -
Cool Down