Recovery Swim – last day of the Specifics Phase
Warm Up: 700m
EN-1: 1200m
- 3 x 100 FS on 1:45
- 2 x 50 FS Kick on 1:30
- 3 x 100 BK on 2:00
- 2 x 50 BK Kick on 1:30
- 3 x 100 IM on 2:00
- 2 x 25 FS Kick on 1:00
- 2 x 25 BK Kick on 1:00
LAP: 100m (200 Recov)
- 2 x (25 FS Sprint, 50 Easy) on 2:00
- 2 x (25 BK Sprint, 50 Easy) on 2:00
Power:
- 4 x (Power Dive Start + Breakout, easy rest of 50)
IM Seq
Swim Down: 300m+