Aerobic / Drills / Recovery Session (~2,450m)
- 100 Easy Pull FS
- 200m (8 x 25) Pull FS for Max Distance Per stroke
- 100 Easy Swim BK
- 100 Pull BK
- 200m Fins kick (100 side, 50 Board, 50 Back)
- 5 x 100m FS on 1:50 to 2:00 with single focus per 100 (stretch, high elbow right, high elbow left, deep breathing in/out, breathing timing)
- 50m Pull Scull
- 200m Fins kick (100 side, 50 Board, 50 Back)
- 5 x 100m FS with single focus (kick, high elbows, hip roll, reach, roll)
- 50m side kick (no fins)
- 50m FS
- 50m side kick
- 50m FS
- 300m Swim Down