Recovery Swim
200 swim warm-up
4×50 kick descending 1-4 @ 30s rest
20×50 as 1 drill/1 swim choice stroke @ 1:15 alt 1:00
6×25 scull @ 20-30s rest
50 easy
Paddles On:
- 200 breathing every 5 @ 30s rest
- 2×50 swim at 60% effort @ 15s rest
- 200 breathing every 5 @ 30s rest
- 2×50 swim at 70% effort @ 15s rest
- 200 breathing every 3 or 5 @ 30s rest
- 2×50 swim at 80% effort @ 15s rest
- 200 breathing every 3 @ 30s rest
- 2×50 swim at 90+% effort @ 15s rest
100m Cool down easy
TOTAL: 2900m