07/06/2026
Swim set for those who want to swim Monday public holiday
Warm up
300m
4 x 100m(25m drill)@2/2.10
1. 3/8/3
2.arm pit drill
3. Fists
4.catch up
6 x 50m long strokes @1/10
Mainset
6-7 x 100m pull/paddles off 1.45/2min
Paddles off
6 x 50m(12.5m fast)@1/10
Cool down 200