Active Recovery
1 x 1000 (combining swim, kick, sculling)
1 × 400 kick w/fins (take 8 strokes in the middle of each 50m - perfect technique & body position)
2 x (4x 50) drill
#1. Scoop drill
#2. One arm sculling
#3. 3:3:6
#4. Double-arm
8 x 50 swim backstroke R1 - perfect technique (counting strokes)
Cooldown
1 x 400 (50 sculling/50 swim)
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